Mediterranean Roasted Vegetable and Chickpea Bake
This Mediterranean-inspired dish combines sweet potatoes, eggplant, and peppers with a robust blend of spices, creating a comforting, hearty bake reminiscent of a cozy curry. Features roasted vegetables layered with a spiced tomato and chickpea sauce, this recipe makes for a wholesome meal that warms you from the inside out. Perfect for winter evenings, it's not only a feast for the senses but also provides a great source of plant-based protein, fiber, and nutrients.
N/A
Servings
416
Calories
18
Ingredients
Ingredients
Onions
2 medium (Chopped (one into large chunks, one into small pieces))
Olive oil or sunflower oil
6 tablespoons (Divided)
Sweet potatoes
2-3 (Peeled and cubed)
Eggplant
1 large (Cut into cubes)
Red or green pepper
1 large (Cut into cubes)
Garlic
2 cloves (Sliced)
Paprika
1 teaspoon (Ground)
Ground cumin
1 teaspoon (Ground)
Ground coriander
1 teaspoon (Ground)
Turmeric
1 teaspoon (Ground)
Vegetable or chicken stock
250 ml (Liquid)
Canned chopped tomatoes
1 (400 g) can (Canned)
Chickpeas
1 (400 g) can (Drained)
Cilantro leaves
3 tablespoons (Chopped)
Sour cream
1 (8 ounce) carton (To serve)
Salt
to taste (Seasoning)
Sugar
to taste (Seasoning)
Tabasco sauce
to taste (Seasoning)
Instructions
1
Preheat the oven to 200°C (400°F).
2
Prepare the vegetables: Cut one onion into large chunks and the other into smaller pieces. Peel and cube the sweet potatoes. Cut the eggplant and pepper into cubes. Slice the garlic.
3
In a large roasting dish, combine four tablespoons of olive oil with the chunky onion, sweet potatoes, eggplant, and pepper. Toss to ensure all vegetables are well-coated with oil.
4
Roast the vegetables in the preheated oven for 30 minutes, stirring halfway to ensure even cooking.
5
While the vegetables roast, heat the remaining olive oil in a frying pan over medium heat. Add the chopped onion and sauté for about 5 minutes until softened.
6
Stir in the sliced garlic and cook for an additional minute. Then add the paprika, cumin, coriander, and turmeric, allowing the spices to toast for 1-2 minutes for enhanced flavor.
7
Pour in the canned chopped tomatoes and cook for another 5 minutes, stirring occasionally.
8
Add the vegetable stock and drained chickpeas to the mixture, seasoning with salt, sugar, and Tabasco sauce to taste.
9
After 30 minutes of roasting, remove the vegetables from the oven and pour the spiced tomato mixture over them, gently mixing to incorporate.
10
Reduce the oven temperature to 190°C (375°F) and return the dish to the oven. Bake for an additional 20-30 minutes until the vegetables are tender and the flavors meld together.
11
Stir once or twice during the baking process for even distribution.
12
Just before serving, stir in the fresh chopped cilantro. Serve hot, topped with a generous spoonful of sour cream. This dish pairs beautifully with rice or crusty bread.
Nutrition Information
13g
Fat
67g
Carbs
7g
Protein
8g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the Mediterranean Roasted Vegetable and Chickpea Bake?
It is a Mediterranean-inspired dish combining sweet potatoes, eggplant, and peppers with a spiced tomato and chickpea sauce, creating a hearty meal similar to a cozy curry.
Is this recipe suitable for vegetarians?
Yes, this recipe is tagged as vegetarian and features plant-based proteins like chickpeas.
Is the dish gluten-free?
Yes, this recipe is listed as gluten-free, making it suitable for those with gluten sensitivities.
What are the main vegetables used in this bake?
The primary vegetables include sweet potatoes, eggplant, red or green peppers, and onions.
What spices are included in the recipe?
The spice blend consists of ground paprika, cumin, coriander, and turmeric.
What is the initial oven temperature for roasting?
The oven should be preheated to 200°C (400°F) for the initial roasting of the vegetables.
How long do the vegetables roast before adding the sauce?
The vegetables should roast for 30 minutes, with a stir halfway through.
What temperature should the oven be for the final baking stage?
Reduce the oven temperature to 190°C (375°F) after adding the tomato mixture.
How much protein is in one serving?
There are 7 grams of protein per serving in this dish.
How many calories are in this Mediterranean bake?
Each serving contains approximately 416 calories.
What type of stock should I use?
You can use either vegetable or chicken stock, though vegetable stock keeps the dish vegetarian.
Are the chickpeas canned or dried?
The recipe calls for one 400g can of chickpeas, which should be drained before use.
How many onions do I need and how should they be prepared?
You need two medium onions; one should be cut into large chunks for roasting and the other chopped into small pieces for the sauce.
What is the fat content of this recipe?
The dish contains 13 grams of fat per serving.
How much fiber does this meal provide?
This recipe provides 8 grams of fiber per serving.
Can I use sunflower oil instead of olive oil?
Yes, the recipe allows for either olive oil or sunflower oil.
How many cloves of garlic are required?
The recipe requires two cloves of garlic, which should be sliced.
What should I serve with this vegetable bake?
It pairs beautifully with rice or crusty bread.
What are the recommended toppings for serving?
Serve the dish hot with a generous spoonful of sour cream and a sprinkle of fresh chopped cilantro.
How long is the final baking period?
The dish should bake for an additional 20-30 minutes after the sauce is added.
Is the eggplant peeled?
The instructions do not specify peeling the eggplant, only cutting it into cubes.
How much carbohydrate is in a serving?
There are 67 grams of carbohydrates per serving.
Does the recipe contain any added sugar?
Yes, sugar is added to taste to balance the flavors of the spiced tomato sauce.
How do I make the dish spicy?
You can add Tabasco sauce to taste to achieve your desired level of heat.
Why are the spices toasted in a pan?
Toasting the paprika, cumin, coriander, and turmeric for 1-2 minutes enhances their flavor profile.
How many servings does this recipe make?
While the specific serving count isn't explicitly listed, the ingredient quantities typically yield 4 to 6 servings.
What size of tomato can is used?
A standard 400g (approximately 14.5 ounce) can of chopped tomatoes is used.
Should the sweet potatoes be peeled?
Yes, the instructions state to peel and cube the sweet potatoes.
What total quantity of olive oil is used?
A total of 6 tablespoons of olive oil is used, divided between roasting and frying.
When is the cilantro added?
Fresh chopped cilantro should be stirred in just before serving.