One Pan Baked Chickpea Recipe | Easy Vegetarian and Vegan Meals | Chickpea recipes. A one pot meal made with chickpeas perfect for any day of the week. This chickpeas recipe is perfect for vegan and vegetarian meals and meal prep. A high protein and nutrient rich chickpea recipe great for a healthy vegetarian meal. Add this high protein and healthy chickpeas recipe to your plant based lunch or dinner menu. A great way to add garbanzo beans to your meals. Check out my other vegetarian and vegan recipes!
💬 Let me know in the comments if you enjoyed my healthy vegan recipe.
▶️ CHICKPEA RECIPE INGREDIENTS: (3 to 4 servings approx.)
2 cups / 1 can (540ml can) Cooked Chickpeas - drained and rinsed
100g / 1 cup Carrots - Julienne cut
(It's important that the carrots are thinly shredded so that they can cook in the same time as the onions)
250g / 2 heaping cup Red Onions - thinly sliced
200g / 1 heaping cup RIPE Tomatoes - chopped
35g / 1 Jalapeno OR Green chillies to taste - chopped
2 Tablespoon Garlic - finely chopped
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 added total 1+1/4 Teaspoon of pink Himalayan salt)
3 Tablespoon Olive Oil
👉 Garnish:
1/4 cup / 10g Parsley - chopped (or cilantro if you prefer)
Freshly Ground Black Pepper to taste (I have added 1/4 teaspoon)
OPTIONAL - Drizzle of extra virgin olive oil
✅ 👉 BAKING PAN: 10.5 X 7.5 inches (you could use a square or oval shaped pan as well)
▶️ METHOD:
Thinly slice the onion and julienne cut the carrots. IT'S REALLY IMPORTANT THAT THE CARROTS ARE THINLY SHREDDED SO THAT IT CAN BAKE / COOK IN THE SAME TIME AS THE ONIONS. Chop the jalapeno or green chilis and garlic. Set it aside. Now drain 2 cups of home cooked chickpeas or 1 can of cooked chickpeas and rinse it.
PRE-HEAT THE OVEN TO 400 F.
To a 10.5 X 7.5 inches baking pan add the cooked chickpeas, shredded carrots, onions, tomatoes, jalapeno, garlic, tomato paste, spices (ground cumin, coriander, paprika) and salt. Mix thoroughly with CLEAN hands, so that each of the vegetables and chickpeas are coated with the spices and tomato paste.
Wet a rectangular piece of parchment paper so that it becomes more pliable and easier to cover the pan. Squeeze to remove any excess water. Cover the pan with the wet parchment paper as shown in the video.
Then Bake in a pre-heated oven at 400F for about 35 minutes or until the carrots and onions are soft and cooked. Remove from the oven and then remove the parchment paper. Bake uncovered for about another 8 to 10 minutes to get rid of any excess water. It took me 10 minutes in my oven.
✅ 👉 EVERY OVEN IS DIFFERENT SO ADJUST THE BAKING TIME ACCORDING TO YOUR OVEN.
Remove the pan from the oven and place it on a wire rack. Allow it to slightly cool down. This is a very versatile dish. You can serve it with couscous or rice. Make a greek pita pocket sandwich or serve it along with whole wheat roti or pita.
This recipe is perfect for meal planning / meal prep and can per stored in the refrigerator in an airtight container for up to 3 days.
▶️ IMPORTANT TIPS:
👉 IT'S REALLY IMPORTANT THAT THE CARROTS ARE THINLY SHREDDED SO THAT IT CAN BAKE/COOK IN THE SAME TIME AS THE ONIONS
👉 EVERY OVEN IS DIFFERENT SO ADJUST THE BAKING TIME ACCORDINGLY
👉 This recipe is perfect for meal planning / meal prep and can per stored in the refrigerator in an airtight container for up to 4 days
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Welcome to Food Impromptu! Food Artist, Plant-Based and Vegan Recipes Creator 🌱
Here you will find easy and nourishing vegan recipes for your everyday cooking. My goal is to make the transition to a Plant Based diet achievable and effortless using everyday ingredients. I draw my inspiration from classic, traditional, and modern cuisines from around the world. I take pride in creating recipes and videos for your best viewing experience.
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9 мар 2024
