Delicious Recipe for Garbanzo Beans and Vegetables Casserole | Nutritious Plant-Based and Herbivorous Meal Concepts | Garbanzo Bean Dishes
📬 If you enjoyed my herbivorous roasted vegetable and garbanzo bean recipe, don’t hesitate to drop me a line.
▶️🍴 RECIPE SUPPLIES:
✅ 👉 BAKING CONTAINER: 9 X13 inches
2 Cups / 1 Can (540ml Can) Precooked Garbanzo Beans
400ml / 1+3/4 Cup Passata / Tomato Puree
1+1/2 Tablespoon Maple Syrup (to harmonize the acidity of the tomatoes)
1 Teaspoon Ground Cumin
1/4 Teaspoon Cayenne Pepper (Optional)
1 Teaspoon Salt or to your liking (I used pink Himalayan salt)
👉 Veggies & other components:
700g / 4 to 5 Medium YELLOW POTATOES (Yukon Gold) – Peeled and cut into1/8th inch thick slices (about 825g with skin)
✅ YELLOW POTATOES ARE LOW TO MEDIUM STARCH AND IDEALLY SUITED FOR ROASTING
600g / 2 to 3 Zucchini (WITH THE TIPS 640g approx.) – Trimmed and cut into 1/4th inch thick slices
200g / 2 Medium Tomatoes (cut into 1/4th inch thick slices)
200g / 1 Medium Onion OR 2 small onions (about 655g with skin) – cut into 1/4th inch thick slices
1+1/4 Tablespoon Garlic – Finely diced
1 Teaspoon Dry Oregano
1 Teaspoon Dry Thyme
1/2 Teaspoon Ground Black Pepper
3 to 4 Tablespoon Olive Oil
Salt to taste (I added 1 teaspoon of pink Himalayan salt)
👉 Garnish:
2 Tablespoon / 6g Parsley – finely chopped
1/2 cup / 12g Fresh Basil
Olive oil (I used organic cold pressed olive oil)
Ground black pepper to taste
▶️🍴 PROCESS:
Begin by preparing the vegetables. Thoroughly rinse the vegetables. Peel and thinly slice the potatoes into 1/8th inch thick slices. Eliminate the tips of the zucchini, slice them into 1/4th inch thick slices. Do the same with the tomatoes and onion, slicing them thinly. ONLY ADD THE SLICED POTATO AND ZUCCHINI INTO A MIXING BOWL and set aside.
KEEP THE TOMATOES AND ONIONS SEPARATE from the zucchini and potatoes.
✅ 👉 THIS DISH UTILIZES YELLOW POTATOES. THEY EXHIBIT LOW TO MEDIUM STARCH AND ARE IDEAL FOR ROASTING
Drain 1 can of cooked garbanzo beans OR 2 cups of homemade garbanzo beans and place them into a 9 x 13 inches baking dish. Add the passata/tomato puree, maple syrup, ground cumin, salt, cayenne pepper. Mix thoroughly until the spices are well blended.
Return to the mixing bowl with the zucchini and potato slices – add finely chopped garlic, dry oregano, thyme, ground black pepper, salt, olive oil and mix until evenly coated with the herbs and oil.
PRE-HEAT THE OVEN TO 400 F.
Arrange the potato, zucchini, tomato and onion slices as demonstrated in the video and place them on top of the garbanzo bean tomato mixture. There might be excess liquid from the zucchini gathered at the bottom of the bowl. DO NOT DISCARD IT. POUR IT EVENLY OVER THE LAYERED VEGETABLES. Insert any additional tomato/onion slices between the layers. Cover the baking tray with aluminum foil or lid if available, then bake covered for 40 minutes at 400 F in a preheated oven. After 40 minutes, remove the baking dish, uncover it, and bake for an additional 15 to 20 minutes or until the potatoes are cooked. IT TOOK ME 20 MINUTES IN MY OVEN.
👉 To ensure the potatoes are cooked, test by piercing a knife or fork through one of the potato slices. If not cooked, bake for a longer duration.
Towards the end of the baking process, SWITCH YOUR OVEN TO BROIL. Broil for 2 to 4 minutes or until the vegetables are golden brown on top.
Take out from the oven and allow it to cool on a wire rack. Brush olive oil on top of the vegetables. Garnish with chopped parsley, fresh basil & black pepper. Serve hot with a side of crusty bread, rice, or a green salad.
▶️🍴 VALUABLE SUGGESTIONS:
👉 ✅ THIS RECIPE USES YELLOW POTATOES. YELLOW POTATOES HAVE LOW TO MEDIUM STARCH AND ARE IDEALLY SUITED FOR ROASTING
👉 Slice the potatoes thinly, about 1/8th inch (thinner compared to other vegetables) to ensure consistent cooking time with the other vegetables
👉 Zucchini & potatoes will release excess water after seasoning with salt/herbs/garlic. DO NOT DISCARD THE LIQUID. SPREAD EVENLY OVER THE LAYERED VEGETABLES
👉 Ovens vary, so adjust baking time accordingly
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Welcome to Food Impromptu! Culinary Artist, Plant-Based & Herbivorous Recipes Designer
Discover simple & nourishing herbivorous recipes for your day-to-day meals here. I aim to make transitioning to a Plant-Based diet effortless using everyday ingredients. My inspiration is drawn from classic, traditional, & contemporary cuisines worldwide. I am dedicated to creating recipes and videos for your enjoyment.
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