A quick and filling vegetable and chickpea dish that can be easily adapted into a hearty pasta sauce or chili. For the best flavor and nutrition, I batch cook these organic chickpeas, freeze in 2-cup portions, and thaw as needed. You can also use canned chickpeas if you’re short on time.
Chickpea Vegetable Casserole (Vegan)
This quick and versatile chickpea and vegetable dish transforms pantry staples into a nutritious meal in just 5 minutes. Easily adaptable into a pasta sauce or hearty chili, it's perfect for busy weeknights when you need wholesome food without the fuss. High in protein, fiber, and essential nutrients, this microwave-friendly recipe works beautifully as a main dish or side.
Equipment
- Microwave-safe bowl
- Microwave-safe plate
- Measuring cups and spoons
- Mixing spoon
Ingredients
- 2 cups cooked or canned chickpeas rinsed and drained
- 2 cups frozen or canned veggies
- ¼ tsp salt
- 1/4 tsp black pepper
- 1/4 tsp garlic powder
Instructions
- In a microwave-safe bowl, combine chickpeas, vegetables, salt, pepper, and garlic powder.
- If making the pasta sauce variation, add 2-3 cups of pasta sauce to the mixture.
- If making the chili variation, add chili powder, kidney beans, and corn to the mixture.
- Place a microwave-safe plate slightly off-center on top of the bowl to allow steam to escape.
- Microwave on high for 4 minutes. If adding pasta sauce or making chili, microwave for an additional 2 minutes or until heated through.
- Carefully remove from microwave (bowl will be hot) and stir well before serving.
- Serve with cooked whole grains, bread, toast, pita, rice, or pasta for a complete meal.
Notes
- **My Favorite Chickpeas:** I batch cook these organic chickpeas – they have amazing flavor and texture!
- This versatile dish can be transformed into a hearty pasta sauce or chili with the optional ingredients:
- For a hearty pasta sauce, add 2 to 3 cups (a 650 mL jar) of pasta sauce to the thawed chickpeas and veggies, and heat up together to your desired sauce temperature.
- For quick chili, add 1-2 tablespoons chili powder, 1 cup cooked or canned kidney beans, 1 cup frozen or canned corn, 1 cup diced fresh or canned tomatoes, and 1 jar of pasta sauce to the thawed chickpeas and veggie, and heat up together to your desired chili temperature.
- This recipe is extremely versatile – use whatever vegetables you have on hand.
- If not adding pasta sauce, for added flavor, you can stir in 1 tablespoon of nutritional yeast or a splash of lemon juice, apple cider vinegar, or Balsamic vinegar after cooking.
- Leftovers keep well in the refrigerator for up to 3 days.
- For a non-microwave version, in a saucepan thaw the chickpeas and the veggies if using ‘from-frozen’ and then add all remaining ingredients and heat on medium for 10 minutes, stirring occasionally.
- This dish freezes well – make a double batch and freeze individual portions for meal prepping or quick future meals, which will keep for a couple of months.
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