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Mediterranean Chickpea Bake

Mediterranean Chickpea Bake – Flavorful One-Pot Comfort

Enjoy a nutritious Mediterranean Chickpea Bake, perfect for busy weeknights and casual dinner parties.
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 350

Ingredients
  

For the Base
  • 2 tablespoons Extra Virgin Olive Oil Can substitute with avocado oil
  • 1 medium Red Onion Can replace with yellow onion
  • 3 cloves Garlic Fresh is preferable, can substitute with garlic powder
  • 1 teaspoon Fine Sea Salt Adjust according to taste
  • 1 cup Passata or Crushed Tomatoes Use high-quality canned tomatoes
  • 1 cup Vegetable Broth Water can be used in a pinch
  • 2 leaves Bay Leaves Omit if not available
For the Spices
  • 1 teaspoon Dried Oregano Substitute with fresh oregano if available
  • 1/8 teaspoon Ground Cloves
  • 1/2 teaspoon Allspice Adjust quantity to taste
  • 1/4 teaspoon Cayenne Use sparingly for milder flavor
For the Chickpeas and Greens
  • 2 cups Cooked Chickpeas Rinse canned chickpeas before using
  • 6 ounces Baby Spinach Can replace with kale or Swiss chard
For Balancing Flavors
  • 1 tablespoon Cane Sugar Optional, adjust according to preference
  • 2 tablespoons Lemon Juice Can use lime juice as an alternative
For the Finish
  • 4 ounces Feta Cheese Replace with vegan feta or omit for a vegan option
  • 1/4 cup Chopped Flat Leaf Parsley Can substitute with fresh cilantro

Equipment

  • Large sauté pan
  • cast iron skillet

Method
 

Step-by-Step Instructions
  1. Heat 2 tablespoons of extra virgin olive oil in a large sauté pan over medium-high heat. Add 1 diced red onion and sauté until translucent, about 5 minutes. Stir in 3 minced garlic cloves and a pinch of fine sea salt, cooking for an additional 1-2 minutes until the garlic is fragrant.
  2. Pour in 1 cup of passata or crushed tomatoes and 1 cup of vegetable broth into the pan along with 2 bay leaves, 1 teaspoon dried oregano, a pinch of ground cloves, ½ teaspoon allspice, and ¼ teaspoon cayenne pepper. Bring the mixture to a boil, then cover and let it simmer for 20 minutes.
  3. Stir in 2 cups of rinsed and drained chickpeas into the sauce. Allow to cook uncovered for 10-15 minutes, stirring occasionally, until the liquid reduces.
  4. Position your oven rack about 4 inches from the broiler and preheat. Remove the bay leaves and fold in 6 ounces of baby spinach. If desired, mix in 1 tablespoon of cane sugar and 2 tablespoons of lemon juice.
  5. Crumble 4 ounces of feta cheese over the top of the chickpea bake and broil for about 5 minutes until the cheese melts and turns golden brown.
  6. Remove from the oven and garnish with chopped flat-leaf parsley. Serve hot, ideally with warm pita bread or crusty sourdough.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 45gProtein: 15gFat: 12gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gCholesterol: 15mgSodium: 600mgPotassium: 500mgFiber: 10gSugar: 6gVitamin A: 1500IUVitamin C: 15mgCalcium: 200mgIron: 3mg

Notes

For a vegan option, use vegan feta or omit the cheese entirely. Store leftovers in an airtight container for up to 3 days.

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