Easy Mediterranean Artichoke Chickpea Bake

Easy Mediterranean Artichoke Chickpea Bake

by | May 27, 2020 | Recipes

Easy Mediterranean Artichoke Chickpea Bake from Sharon Palmer, MSFS, RDN, for Tomato Wellness
 
This easy casserole bake can be whipped together in minutes! Plus, this completely plant-based (vegan) Easy Mediterranean Artichoke Chickpea Bake is based on foods you can keep on hand in your pantry: spelt (an ancient form of wheat kernels), canned chickpeas, canned marinated artichokes, marinara sauce, and olives. It’s savory, hearty and a one-dish meal. And with only 8 ingredients (not including pantry staples), this healthy, no-oil, no-salt, no-sugar whole foods, plant-based recipe is a cinch to turn to on your busiest nights of the weeks. With the Mediterranean flavors of chickpeas, ancient grains, artichokes, olives, tomatoes, and herbs, this recipe is powerful in flavor, and packed with important nutrients, such as plant protein, healthy fats, vitamins, minerals, fiber, and phytochemicals. Whip it up for a one-dish meal, and pack up the leftovers for work the next day. You can swap out the ingredients easily, too—try quinoa instead of spelt (which makes this recipe gluten-free), white beans instead of chickpeas, and green beans instead of peas, for example.

 

 

 
Yield: 6 servings

Easy Mediterranean Artichoke Chickpea Bake

Easy Mediterranean Artichoke Chickpea Bake

This completely plant-based (vegan) Easy Mediterranean Artichoke Chickpea Bake is based on foods you can keep on hand in your pantry.

Ingredients

  • 1 ½ cups cooked spelt (according to package directions)
  • 1 15-ounce can chickpeas (garbanzos), drained
  • 1 12-ounce jar marinated artichokes, drained
  • 1 cup frozen peas
  • ½ cup olives, drained (i.e. Spanish, Kalamata)
  • ½ cup marinara sauce
  • 1 clove garlic, minced
  • Pinch black pepper
  • 1 teaspoon oregano

Instructions

    1. Preheat oven to 375 F.
    2. Mix all ingredients together and place in a medium casserole dish.
    3. Place in oven, on top rack, uncovered, and bake for about 30 – 35 minutes, until golden brown and heated through.

Notes

To make this recipe gluten-free, substitute a gluten-free grain (quinoa, sorghum, brown rice) for spelt.

Nutrition Information:

Yield:

6 servings

Serving Size:

1 serving
Amount Per Serving: Calories: 268Total Fat: 6gSaturated Fat: 0gSodium: 312mgCarbohydrates: 50gFiber: 14gSugar: 9gProtein: 12g
© Sharon Palmer, MSFS, RDN

 

Ratatouille with White Beans

Ratatouille with White Beans

by | May 8, 2020 | Media Recipe, Recipes

Ratatouille with White Beans from Sharon Palmer, MSFS, RDN, for Tomato Wellness
 
A harvest from your summer vegetable garden or trip to the farmers market—and rummage through the kitchen cupboard—never looked so delicious! With one large saucepan and a few simple ingredients, this mouthwatering plant-based Ratatouille with White Beans is sure to satisfy any hearty appetite. The classic tradition of ratatouille takes full advantage of summery, sunshine-loving vegetables, such as zucchini, eggplant, tomatoes, peppers and herbs. The roots of this dish come from 18th century France in the Provence and Nice area. This Mediterranean recipe follows along with the principle of “making something of nothing.” Essentially, you create cuisine out of all of the beautiful things that grow in the region during a particular season. And those vegetables when paired together create absolute magic, though this is considered a humble, plant-based dish. But the best things in life are simple, rustic, and unassuming. Such as ratatouille!
 
 
I’m a huge fan of this dish, as I live in a Mediterranean grown region myself. I always have an abundance of zucchini, eggplant, tomatoes, and herbs in my garden every summer. So, it’s a cinch to whip up this recipe a couple of times a month during the season. I added a flourish of pine nuts and a can of white beans to boost the nutrition value of this dish. It is essentially a one dish meal, balanced with protein, healthy carbs, and nutrients. Pair it with some crusty, whole grain bread.
 
Yield: 4 servings

Ratatouille with White Beans

Ratatouille with White Beans

Ingredients

  • 1 tablespoon extra virgin olive oil
  • 3 cloves garlic, minced
  • 1  small onion, sliced
  • 1 small zucchini, sliced
  • 1 small eggplant, sliced
  • 1 14.5-ounce can diced tomatoes (may use 2 cups fresh, chopped tomatoes)
  • 1 15-ounce can white beans, drained and rinsed well (or 2 cups cooked)
  • 1/2 cup olives, drained
  • 2 teaspoons fresh chopped or dried oregano
  • 1/4 cup pine nuts
  • Salt to taste (optional)
  • Pepper to taste

Instructions

    1. In a large saucepan, heat olive oil. Add garlic, onion, zucchini, and eggplant, and sauté for about 8 minutes.
    2. Add tomatoes, white beans, olives, and oregano, stir well, and cover.
    3. Continue to cook for about 10 minutes (longer if using fresh tomatoes), stirring occasionally, until vegetables are tender, and mixture is thick and bubbly.
    4. Season with salt (optional) and pepper to taste. Garnish with pine nuts.

Nutrition Information:

Serving Size:

1 serving
Amount Per Serving: Calories: 165Total Fat: 10gSaturated Fat: 1gSodium: 192mgCarbohydrates: 18gFiber: 7gSugar: 4 gProtein: 5g
© Sharon Palmer, MSFS, RDN