This single dish baked chickpea meal is a nutritious and simple Meatless and Plant-Based Meal Suggestion. These chickpea dishes are an excellent one-pot option for any day of the week.
📬 Drop a comment below to let me know your thoughts on my plant-based chickpea dish.
▶️ CHICKPEA DISH COMPONENTS: (Approximately 3 to 4 servings)
2 cups / 1 can (540ml can) Prepared Chickpeas – drained and washed
100g / 1 cup Carrots – Julienned
(It’s crucial to thinly shred the carrots to ensure they cook in sync with the onions)
250g / 2 heaping cup Red Onions – thinly sliced
200g / 1 heaping cup RIPE Tomatoes – diced
35g / 1 Jalapeno OR Green chillies to taste – diced
2 Tablespoon Garlic – finely diced
2+1/2 Tablespoon Tomato Paste
1/2 Teaspoon Ground Cumin
1/2 Teaspoon Ground Coriander
1 Tablespoon Paprika (NOT SMOKED)
Salt to taste (I have used a total of 1+1/4 Teaspoon of pink Himalayan salt)
3 Tablespoon Olive Oil
👉 Garnish:
1/4 cup / 10g Parsley – chopped
Freshly Ground Black Pepper to taste (I added 1/4 teaspoon)
OPTIONAL – Drizzle of extra virgin olive oil
✅ 👉 BAKING DISH: 10.5 X 7.5 inches (an oval or square-shaped pan can also be used)
▶️ METHOD:
Slice the onion thinly and julienne cut the carrots. IT IS REALLY IMPORTANT THAT THE CARROTS ARE THINLY SHREDDED TO ENSURE EVEN COOKING WITH THE ONIONS. Chop the jalapeno or green chilis and garlic. Set them aside. Proceed to drain 2 cups of home-cooked chickpeas or 1 can of chickpeas and rinse them.
PREHEAT THE OVEN TO 400 F.
In a 10.5 X 7.5 inches baking pan, combine the cooked chickpeas, shredded carrots, onions, tomatoes, jalapeno, garlic, tomato paste, spices (ground cumin, coriander, paprika), and salt. Mix thoroughly with washed hands to evenly coat each vegetable and chickpea with the spices and tomato paste.
Dampen a rectangular strip of parchment paper for better flexibility and cover the pan. Squeeze out excess water. Bake in the preheated oven at 400F for about 35 minutes or until the carrots and onions are tender. Remove the dish from the oven, discard the parchment paper, and bake uncovered for an additional 8 to 10 minutes to remove excess moisture. In my oven, this took 10 minutes.
✅ 👉 EVERY OVEN VARIES, SO ADJUST BAKING TIME ACCORDING TO YOUR OVEN.
Take out the dish and let it cool slightly on a cooling rack. Serve with couscous or rice, create a Greek pita pocket sandwich, or pair with whole wheat roti or pita bread.
This recipe works great for meal planning/preparation and can be stored in the fridge in an airtight container for up to 3 days.
▶️ IMPORTANT POINTERS:
👉 ENSURE CARROTS ARE THINLY SHREDDED TO ENSURE EVEN COOKING WITH THE ONIONS
👉 ADJUST BAKING TIME BASED ON YOUR OVEN
👉 Perfect for meal planning/preparation and refrigeration in an airtight container for up to 3 days
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