Chickpea Spinach Casserole with Quinoa and Carrot Salad

Popularity

2.5

A hearty yet light vegan casserole with chickpeas and spinach, served alongside fluffy quinoa and a refreshing shredded carrot salad. A perfect low-fat, high-fiber meal for a healthy dinner.

Nutrition per Serving

468

Calories

20g

Protein

69g

Carbs

13g

Fat

weight_loss low_fat high_fiber high_protein heart_healthy diabetic_friendly low_cholesterol gut_friendly

Recipes in this Meal

1. Chickpea Spinach Casserole with Quinoa and Carrot Salad

A hearty and wholesome vegan casserole featuring protein-packed chickpeas and spinach in a fragrant, spiced tomato sauce, baked with a layer of fluffy quinoa. Served with a refreshing, crisp carrot salad for a complete meal.

Prep20 min

Cook25 min

Bake20 min

Servings4

Serving size: 1 portion

468cal

20gprotein

69gcarbs

Ingredients

1 cup chickpeas (dried, soaked overnight)
1 cup quinoa (rinsed well)
1 pcs onion (large, finely chopped)
4 pcs garlic (cloves, minced)
1 inch ginger (grated)
3 pcs tomato (medium, pureed)
200 g spinach (fresh, roughly chopped)
2 tbsp vegetable oil
1 tsp cumin seeds

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Health Benefits

💪

High Plant Protein

Chickpeas and quinoa combine to provide complete protein for muscle maintenance and satiety.

🌾

Rich in Fiber

Excellent source of dietary fiber, which aids digestion and helps you feel full longer.

❤️

Low in Saturated Fat

This plant-based meal is naturally low in unhealthy fats, supporting cardiovascular health.

⚡

Complex Carbohydrates

Quinoa provides slow-release energy, helping to prevent blood sugar spikes and crashes.

Frequently Asked Questions

Is Chickpea Spinach Casserole healthy?

Yes, it's a very healthy meal. It's high in plant-based protein from chickpeas and quinoa, rich in fiber from vegetables, and very low in saturated fat, making it excellent for weight loss, heart health, and digestive wellness.

How many calories are in this meal?

This entire meal, including the casserole, quinoa, and carrot salad, contains approximately 450 calories, making it a perfect portion-controlled dinner for a weight loss plan.

What can I serve with this casserole?

The meal is well-balanced with quinoa and a carrot salad. If you want an additional side, steamed green beans or a simple cucumber salad would be a great low-calorie addition.

How long does the casserole last?

The casserole can be stored in an airtight container in the refrigerator for up to 4 days, making it great for meal prep. Reheat in the microwave or oven.

Is this meal gluten-free?

Yes, this meal is naturally gluten-free as it uses chickpeas, quinoa, and vegetables. Always ensure your spices and vegetable broth are certified gluten-free if you have a severe intolerance.

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About Chickpea Spinach Casserole with Quinoa and Carrot Salad

A hearty yet light vegan casserole with chickpeas and spinach, served alongside fluffy quinoa and a refreshing shredded carrot salad. A perfect low-fat, high-fiber meal for a healthy dinner.

This american dish is perfect for dinner. With 467.95 calories and 20.34g of protein per serving, it's a weight_loss, low_fat, high_fiber, high_protein, heart_healthy, diabetic_friendly, low_cholesterol, gut_friendly option for your meal plan.

13gfat

1.5 tsp coriander powder

0.5 tsp turmeric powder

1 tsp garam masala

0.5 tsp red chili powder

3 tbsp nutritional yeast (for a cheesy flavor)

0.5 tsp salt (for the casserole)

2 pcs carrot (large, grated)

2 tbsp coriander leaves (finely chopped, for salad)

2 tbsp lemon juice (freshly squeezed)

0.25 tsp black pepper (freshly ground, for salad)

Instructions

1
Cook the chickpeas and quinoa
- Drain the soaked chickpeas. Add them to a pressure cooker with 3 cups of water and a pinch of salt. Cook for 15-20 minutes until tender. Drain and set aside.
- In a separate pot, combine the rinsed quinoa with 2 cups of water. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes or until all water is absorbed. Fluff with a fork.
2
Prepare the carrot salad
- In a medium bowl, combine the grated carrots, chopped coriander leaves, lemon juice, black pepper, and salt.
- Toss well to combine. Cover and refrigerate until ready to serve.
3
Make the casserole base
- Preheat your oven to 375°F (190°C). Lightly grease a 9x9 inch baking dish.
- Heat oil in a large pan over medium heat. Add cumin seeds and let them splutter.
- Add the chopped onion and sauté for 4-5 minutes until translucent.
- Add the minced garlic and grated ginger. Sauté for another minute until fragrant.
- Stir in the tomato puree, coriander powder, turmeric powder, red chili powder, and salt. Cook for 5-7 minutes, until the oil starts to separate from the masala.
- Add the chopped spinach and cook for 2-3 minutes until it wilts.
- Add the cooked chickpeas and garam masala. Mix well and cook for 2 minutes. Turn off the heat.
4
Assemble and bake the casserole
- Spread the chickpea and spinach mixture evenly in the bottom of the prepared baking dish.
- Layer the cooked quinoa evenly over the chickpea mixture.
- Sprinkle the nutritional yeast over the top of the quinoa.
- Bake uncovered for 20 minutes, or until heated through and the top is lightly golden.
5
Serve
- Let the casserole rest for 5 minutes before serving.
- Serve a generous portion of the casserole with a side of the fresh carrot salad.

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Fat

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Fat

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