Chickpea and bean casserole

5 votes, average: 4.40 out of 55 votes, average: 4.40 out of 55 votes, average: 4.40 out of 55 votes, average: 4.40 out of 55 votes, average: 4.40 out of 5 5 rating(s)
Chickpea and bean casserole recipe

A vegetarian casserole that satisfies the tastebuds

25 minutes

Serves 2

WCRF recipe author logo

Recipe by: World Cancer Research Fund | cancer and nutrition experts

This recipe shows that casseroles don’t always need to be full of meat – or take ages to cook! This delicious veggie supper is rich in fibre and protein, packing in 4.5 portions of your 5 A DAY. Double the quantities to feed a family of 4.

WCRF recipe author logo

Recipe by: World Cancer Research Fund | cancer and nutrition experts

This recipe shows that casseroles don’t always need to be full of meat – or take ages to cook! This delicious veggie supper is rich in fibre and protein, packing in 4.5 portions of your 5 A DAY. Double the quantities to feed a family of 4.

Ingredients

  • 160g new potatoes
  • ½ tablespoon olive oil
  • 1 small onion, chopped
  • 1 clove garlic, crushed
  • 1 teaspoon paprika
  • 1 x 400g can chopped tomatoes
  • ½ teaspoon dried mixed herbs
  • 1 large carrot, peeled and chopped into thin batons
  • Half a 400g can chickpeas, rinsed and drained
  • Half a 400g can cannellini beans, rinsed and drained
  • Freshly ground black pepper
  • Parsley, chopped, to garnish

CALORIES: 271

FAT: 2.9g

5 A DAY: 4.5

SALT: 0.3g

SUGAR: 12.3g

Method

  1. Place the potatoes in a small saucepan, cover with cold water, bring to the boil and simmer for 5 minutes.
  2. Meanwhile, in a medium saucepan, measure out the olive oil and put on a medium heat. Add the chopped onion and cook, stirring, until transparent.
  3. Add the garlic and paprika and cook for 1 minute, stirring.
  4. Add the chopped tomatoes, mixed herbs and baby potatoes and stir. Add half a can of water if required, and bring to simmering point. Cover and simmer for 10 minutes.
  5. Add the carrots, chickpeas, beans and some black pepper. Bring back to simmering point and simmer with the lid off for a further 8 minutes, until the carrots and potatoes are just tender and the sauce has thickened slightly, stirring occasionally.
  6. Taste the sauce and season with extra black pepper if necessary. Serve on warmed plates, ensuring the potatoes are evenly divided between each portion, and garnish.

Top tip: change the type of bean depending on which varieties are available locally. Experiment and find your favourite!

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