Spinach and feta casserole
A savory baked casserole where tender spinach and tangy feta cheese are bound together with eggs and yogurt, spiced with a gentle touch of Indian aromatics. A comforting and wholesome vegetarian main dish that brings together global flavors.
For 4 servings
Prepare the spinach
- Preheat your oven to 190°C (375°F). Lightly grease a 2-quart baking dish.
- Bring a large pot of water to a boil. Add the spinach and blanch for 1 minute until just wilted.
- Immediately drain the spinach and transfer it to a bowl of ice water to stop the cooking process.
- Once cool, squeeze out as much water as possible from the spinach. This is a crucial step to avoid a watery casserole. Roughly chop the spinach.
Cook the aromatic base
- Heat oil in a pan over medium heat. Add the chopped onion and sauté for 4-5 minutes until soft and translucent.
- Add the minced garlic, grated ginger, and green chili. Cook for another minute until fragrant.
Toast the flour and add spices
- Add the chickpea flour to the pan and cook, stirring constantly, for 2-3 minutes until it smells nutty.
- Stir in the turmeric powder and cumin powder and cook for 30 seconds. Remove the pan from the heat.
Combine the casserole ingredients
- In a large bowl, combine the chopped spinach, the cooked onion mixture, crumbled feta cheese, and plain yogurt.
- Add the lightly beaten eggs, garam masala, red chili flakes, salt, and black pepper.
- Mix everything together until well combined.
Assemble and bake the casserole
- Transfer the spinach mixture to the prepared baking dish and spread it out evenly.
- In a small bowl, mix the breadcrumbs with the melted butter.
- Sprinkle the buttered breadcrumbs evenly over the top of the casserole.
- Bake for 20-25 minutes, or until the casserole is set and the topping is golden brown and crispy.
Rest and serve
- Remove the casserole from the oven and let it rest for 5-10 minutes before serving. This helps it set properly.
- Cut into squares and serve warm.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Squeezing all the excess water from the spinach is the most important step to ensure your casserole isn't soggy.
- 2For a richer flavor, you can use crumbled paneer in place of feta.
- 3Toasting the chickpea flour is essential to remove its raw taste and add a lovely nutty aroma.
- 4Let the casserole rest before cutting. This allows it to firm up and makes for cleaner slices.
- 5You can assemble the casserole a day ahead, cover, and refrigerate. Just add the breadcrumb topping before baking.
Adapt it for your goals.
Healthy
Use low-fat feta and Greek yogurt. Skip the buttered breadcrumbs and instead, sprinkle a tablespoon of nutritional yeast on top before baking for a cheesy flavor.
gluten freeGluten free
Replace the breadcrumbs with a gluten-free variety. Ensure your chickpea flour is certified gluten-free to avoid cross-contamination.
high proteinHigh protein
Stir in 1 cup of cooked quinoa or chickpeas into the spinach mixture before baking to boost the protein and fiber content.
veganVegan
Substitute feta with crumbled firm tofu, eggs with a flax egg mixture (2 tbsp ground flaxseed + 5 tbsp water), yogurt with a plain plant-based version, and butter with olive oil.
Why this is on our healthy list.
Rich in Iron and Vitamins
Spinach is an excellent source of iron, which is vital for energy, as well as vitamins A, C, and K, supporting vision, immunity, and bone health.
Good Source of Protein
The combination of eggs, feta cheese, and yogurt provides high-quality protein, essential for muscle repair and building body tissues.
Supports Bone Health
Feta cheese and yogurt are rich in calcium and phosphorus, two key minerals necessary for maintaining strong and healthy bones.
Frequently asked questions
Yes, it's quite healthy. It is packed with nutrients from spinach, protein from eggs and feta, and calcium from yogurt. It's a well-balanced vegetarian meal.
