Rice and Chickpea Casserole: A Hearty Vegetarian Delight
Description
This Rice and Chickpea Casserole is a nostalgic recipe that harks back to my vegetarian days, offering a delightful blend of flavors and textures that makes it not only easy to prepare but also a versatile addition to your dining table. It serves beautifully as a side dish alongside your favorite meats or can stand on its own as a hearty main. For a vegetarian twist reminiscent of Shepherd’s Pie, consider topping it with creamy mashed potatoes. If you’re looking to vary the vegetable component, feel free to swap in one cup of your choice—broccoli, cauliflower, or corn work wonderfully in place of mushrooms.
Recipe Category
- Beans
Keywords
- Vegetable
- Oven
- Less than 4 Hours
Cooking Information
| Preparation Time | Cooking Time | Total Time |
|---|---|---|
| 15 minutes | 1 hour | 1 hour 15 minutes |
Ingredients
| Quantity | Ingredient |
|---|---|
| 1 cup | Chickpeas |
| 2 cups | Cooked long-grain rice |
| 1 | Onion (chopped) |
| 1/2 | Green pepper (chopped) |
| 1/2 | Celery (chopped) |
| 1 | Carrot (grated) |
| 1 cup | Mushroom (chopped) |
| 2 tablespoons | Olive oil |
| 1/2 teaspoon | Dried basil |
| 1/4 teaspoon | Dried parsley |
| 1/8 teaspoon | Pepper |
| 1/8 teaspoon | Garlic powder |
| 2 tablespoons | Tahini |
| 1 | Egg |
| 1 tablespoon | Soy sauce |
| 1/4 cup | Vegetable broth |
| 1/4 cup | Water |
Nutritional Information (per serving)
| Calories | Fat Content | Saturated Fat | Cholesterol | Sodium |
|---|---|---|---|---|
| 374.1 | 7.9 g | 1.1 g | 0 mg | 1438.1 mg |
| Carbohydrates | Fiber | Sugar | Protein |
|---|---|---|---|
| 64.2 g | 9.2 g | 4.5 g | 13.5 g |
Instructions
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Preheat Your Oven: Begin by preheating your oven to 350°F (175°C) to ensure it’s hot and ready for baking your casserole.
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Prepare the Baking Dish: Lightly oil a small casserole dish or an 8-inch baking pan, which will help prevent sticking and make cleanup easier.
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Mash the Chickpeas: In a large mixing bowl, take the chickpeas and mash them until they are thick but still retain a coarse texture. This will provide a nice base for your casserole.
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Sauté the Vegetables: In a large non-stick frying pan, heat the olive oil over medium-low heat. Add the chopped onion, green pepper, celery, grated carrot, and chopped mushrooms. Sauté these ingredients gently, stirring occasionally, until the vegetables are softened and fragrant, which should take about 5-7 minutes.
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Combine Ingredients: Once the vegetables are cooked, combine them with the mashed chickpeas in the mixing bowl. Add the remaining ingredients, including the cooked rice, dried basil, dried parsley, pepper, garlic powder, tahini, egg, soy sauce, vegetable broth, and water. Mix everything together until well combined, ensuring that all the ingredients are evenly distributed.
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Transfer to Casserole Dish: Pour the mixture into your prepared casserole dish, spreading it evenly with a spatula to create a uniform layer.
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Bake: Place the casserole in the preheated oven and bake for approximately 45 minutes, or until the top is golden brown and the casserole is heated through.
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Serve: Once baked, remove the casserole from the oven and allow it to cool for a few minutes before serving. This dish pairs beautifully with vegetarian gravy or tomato sauce, enhancing its delicious flavors.
Enjoying Your Casserole
This Rice and Chickpea Casserole is not just a nutritious choice, but it’s also a comfort food that can easily satisfy both vegetarians and meat-eaters alike. With its wholesome ingredients and delightful taste, it is sure to become a favorite in your recipe collection. Enjoy!
