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Mediterranean Chickpea Bake

Mediterranean Chickpea Bake – Comforting One-Pot Health Boost

A flavorful Mediterranean Chickpea Bake that is nourishing, vegetarian and easy to prepare.
Prep Time 15 minutes
Cook Time 50 minutes
Total Time 1 hour 5 minutes
Servings: 6 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 350

Ingredients
  

For the Base
  • 2 tablespoons Extra Virgin Olive Oil Adds richness and depth.
  • 2 medium Red Onions Provide sweetness and texture.
  • 3 cloves Garlic Minced, enhances aroma and flavor.
  • 0.5 teaspoon Fine Sea Salt Essential for seasoning.
  • 24 oz Passata or Crushed Tomatoes Forms the flavorful base.
  • 1 cup Vegetable Broth Adds moisture and depth.
  • 2 Bay Leaves Remove before serving.
  • 1 teaspoon Dried Oregano Enhances the dish's Mediterranean essence.
  • 0.25 teaspoon Ground Cloves Add warmth and complexity.
  • 0.25 teaspoon Allspice Add warmth and complexity.
  • 0.25 teaspoon Cayenne Pepper Provides gentle heat.
For the Main Mix
  • 3 cups Cooked Chickpeas From 2 15-oz cans, rinsed.
  • 3 cups Baby Spinach Packed, offers nutrition.
  • 1 tablespoon Cane Sugar Optional, balances tomato acidity.
  • 1 lemon Fresh Lemon Juice Juice brightens overall flavors.
For the Topping
  • 0.67 cup Crumbled Feta Cheese Adds creamy, salty element.
  • Chopped Flat Leaf Parsley For garnish, contributes freshness.

Equipment

  • Large Broiler-Safe Pan

Method
 

Step-by-Step Instructions
  1. Heat 2 tablespoons of extra virgin olive oil in a large broiler-safe pan over medium-high heat. Once shimmering, add 2 diced red onions and sauté for 5 minutes until translucent and fragrant.
  2. Lower the heat slightly and stir in 3 minced garlic cloves and ½ teaspoon fine sea salt. Cook for 1-2 minutes until garlic is fragrant and golden.
  3. Incorporate a 24 oz jar of passata or crushed tomatoes and 1 cup of vegetable broth. Toss in 2 bay leaves, 1 teaspoon dried oregano, ¼ teaspoon ground cloves, ¼ teaspoon allspice, and ¼ teaspoon cayenne pepper. Bring to a boil and simmer for 20 minutes.
  4. Add 3 cups of rinsed cooked chickpeas. Cook uncovered for an additional 10-15 minutes until liquid reduces by one-third.
  5. Position oven rack about 4 inches from broiler and preheat to high. Remove bay leaves and fold in 3 cups of packed baby spinach until wilted. Mix in 1 tablespoon cane sugar and juice of 1 lemon.
  6. Sprinkle ⅔ cup of crumbled feta cheese over the casserole. Broil for approximately 5 minutes until feta is golden brown.
  7. Garnish with freshly chopped flat-leaf parsley and serve hot with crusty bread or warm pita.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 40gProtein: 15gFat: 12gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 20mgSodium: 600mgPotassium: 800mgFiber: 10gSugar: 5gVitamin A: 1500IUVitamin C: 30mgCalcium: 200mgIron: 4mg

Notes

This Mediterranean Chickpea Bake stores well in the fridge for up to three days. Reheat gently for a quick meal anytime.

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