Mediterranean Chickpea Casserole: A Wholesome, Flavor-Packed Bake
This Mediterranean Chickpea Casserole is a vibrant, nutrient-rich dish that brings the sunny flavors of the Mediterranean straight to your table. Packed with hearty chickpeas, fresh vegetables, aromatic herbs, and a sprinkle of tangy feta, it’s a wholesome one-pan meal that’s as satisfying as it is healthy.
Inspired by the rustic, vegetable-forward traditions of Mediterranean cooking, this casserole celebrates simple ingredients elevated by bold flavors.
Chickpeas provide a protein-packed base, while tomatoes, peppers, and spinach bring freshness and color.
Finished with olive oil, herbs, and creamy feta, it’s a dish that feels both comforting and nourishing.
Why You’ll Love This Recipe
- Nutritious & filling: Packed with plant-based protein, fiber, and veggies.
- Mediterranean flavor: Bright, herby, and tangy with feta and olive oil.
- Easy to make: Simple prep with pantry-friendly staples.
- Versatile: Works as a main dish, side, or make-ahead meal.
- Diet-friendly: Naturally vegetarian and easily adapted for vegan diets.
Mediterranean Chickpea Casserole
Ingredients
- Main Casserole:
- 2 cans 15 oz each chickpeas, drained and rinsed (or 3 cups cooked chickpeas)
- 1 can 15 oz diced tomatoes (or 2 cups fresh cherry tomatoes, halved)
- 1 red bell pepper diced (or roasted red peppers for extra sweetness)
- 1 small zucchini diced (optional)
- 3 cups fresh spinach or kale, chopped
- 1 small onion finely chopped
- 3 cloves garlic minced
- 2 tbsp olive oil
- 1 tsp dried oregano or Italian seasoning
- ½ tsp smoked paprika optional, for depth
- 1 cup crumbled feta cheese or vegan feta for dairy-free option
- ½ cup breadcrumbs panko or regular, optional for topping
- Salt & pepper to taste
- Optional Garnishes:
- Fresh parsley or basil chopped
- Extra drizzle of olive oil
- Lemon wedges
Instructions
- Preheat oven: Set oven to 375°F (190°C). Lightly grease a medium baking dish (9×9-inch or similar).
- Sauté aromatics: In a large skillet, heat olive oil over medium heat. Add onion and garlic, cooking until fragrant and translucent (about 3 minutes).
- Add vegetables: Stir in bell pepper and zucchini. Cook for 5–6 minutes until slightly softened.
- Combine chickpeas & tomatoes: Add chickpeas, diced tomatoes, oregano, smoked paprika, salt, and pepper. Stir and let simmer for 5 minutes until flavors meld and mixture is slightly thickened.
- Add greens: Stir in spinach until just wilted (1–2 minutes).
- Assemble casserole: Transfer mixture to the prepared baking dish. Sprinkle evenly with feta cheese. If desired, top with breadcrumbs for a golden crust.
- Bake: Place in oven uncovered for 20–25 minutes, until the casserole is bubbling and the top is golden brown.
- Rest & serve: Let casserole cool for 5 minutes. Garnish with fresh parsley or basil and a drizzle of olive oil. Serve with lemon wedges for brightness.
Pro Tips & Variations
- Add grains: Stir in cooked quinoa, couscous, or brown rice for extra bulk.
- Protein boost: Add grilled chicken, shrimp, or lamb for a heartier version.
- Vegan-friendly: Skip the feta or replace with dairy-free feta alternatives.
- Extra flavor: Add sun-dried tomatoes, kalamata olives, or roasted eggplant for more Mediterranean flair.
- Spice it up: Sprinkle in chili flakes or harissa paste for gentle heat.
- Storage: Refrigerate leftovers in an airtight container for up to 4 days.
- Reheating: Warm in the oven at 350°F (175°C) for 15 minutes, or microwave individual portions until hot.
Serving Suggestions
- Toppings: Garnish with fresh herbs, lemon zest, or a dollop of tzatziki sauce.
- Sides: Pair with warm pita bread, Greek salad, or roasted potatoes.
- Drinks: Enjoy with a crisp white wine, sparkling water with lemon, or herbal iced tea.
- Occasions: Perfect for weeknight vegetarian dinners, healthy meal prep, potlucks, or as a side dish at holiday gatherings.
Frequently Asked Questions
Q: Can I make this casserole ahead of time?
Yes—assemble the casserole up to the point of baking, cover tightly, and refrigerate for up to 24 hours. Bake when ready.
Q: Can I freeze Mediterranean Chickpea Casserole?
Absolutely. Bake it first, cool completely, then wrap tightly and freeze for up to 2 months. Reheat covered in the oven at 350°F (175°C) until hot.
Q: Can I use canned chickpeas straight from the can?
Yes—just make sure to rinse and drain them well to reduce excess sodium and improve flavor.
Q: What can I use instead of breadcrumbs for topping?
Try crushed nuts (like almonds or walnuts) or omit entirely for a lighter version.
