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Spinach Zucchini Chickpea Bake

Spinach Zucchini Chickpea Bake
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The Spinach Zucchini Chickpea Bake is a nutritious and flavorful plant-based casserole combining fresh spinach, tender zucchini, and protein-packed chickpeas. This wholesome dish is easy to prepare, packed with vitamins, fiber, and protein, and perfect for breakfast, lunch, or dinner. It offers comforting baked goodness with a healthy twist, ready in under an hour, making it ideal for busy schedules and meal prep.

Ingredients

Scale

Vegetables

  • Fresh spinach (about 5 cups, rinsed and dried)
  • 2 medium zucchinis, shredded or diced
  • 3 garlic cloves, minced
  • 1 small onion, finely chopped

Legumes

  • 1 ½ cups cooked chickpeas, drained and rinsed

Binding & Cheese

  • 3 large eggs or 3 flax eggs (3 tbsp ground flaxseed mixed with 9 tbsp water)
  • ½ cup freshly grated Parmesan cheese or vegan cheese alternative

Seasonings & Oils

  • 2 tablespoons olive oil
  • Salt, to taste
  • Freshly ground black pepper, to taste
  • 1 teaspoon fresh thyme or basil, chopped

Instructions

  1. Prep Your Veggies: Rinse and dry the fresh spinach thoroughly. Shred or dice the zucchinis into bite-sized pieces. Mince the garlic and finely chop the onion to prepare for sautéing.
  2. Sauté Aromatics and Veggies: Heat olive oil over medium heat in a large skillet. Add the garlic and onion and cook until fragrant and softened. Add the zucchini and cook until just tender, then stir in the spinach until wilted but still vibrant, preserving its bright color and texture.
  3. Combine Chickpeas with Veggies: Drain and rinse the cooked chickpeas thoroughly to remove excess moisture. Fold them gently into the sautéed vegetable mixture to evenly distribute and create a hearty base layer for the bake.
  4. Mix in Eggs and Cheese: In a separate bowl, whisk the eggs (or flax eggs) until smooth. Stir in the freshly grated Parmesan (or vegan cheese), salt, pepper, and chopped fresh herbs. Pour this mixture over the veggies and chickpeas, mixing thoroughly to bind all ingredients into a cohesive casserole.
  5. Bake Until Golden and Set: Transfer the mixture to a greased baking dish and spread evenly. Bake in a preheated oven at 375°F (190°C) for 25-30 minutes or until the top is golden brown and edges are slightly crisp. Remove from oven and let it cool for at least 10 minutes before slicing and serving.

Notes

  • Drain chickpeas well to prevent excess moisture that could make the bake soggy.
  • Do not overcook zucchini; keep it tender-crisp for the best texture contrast.
  • Use fresh herbs like thyme or basil for brighter flavor compared to dried herbs.
  • Let the bake rest for at least 10 minutes after baking for cleaner slices and improved texture.
  • Adjust the number of eggs to customize the firmness of the bake according to your preference.

Nutrition

Keywords: spinach, zucchini, chickpeas, bake, casserole, plant-based, vegetarian, gluten free, healthy, easy recipe

Find it online: https://sophiemelody.com/spinach-zucchini-chickpea-bake/