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.
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
- Preheat oven to 375 F.
- Mix all ingredients together and place in a medium casserole dish.
- Place in oven, on top rack, uncovered, and bake for about 30 – 35 minutes, until golden brown and heated through.
Looking for a vegetarian dish that is both healthy and delicious? Look no further because this Chipotle Pumpkin Black Bean Chili is a sweet and savory dish that is a must-try! The thickness of this chili mixed with numerous seasonings will make it seem like a “comfort food” when in reality it’s actually full of nutrients, making it a healthy, nutritious meal. This recipe calls for not one, but TWO tomato-based products—canned diced tomatoes and tomato paste—providing you with double the nutrition content associated with tomatoes. Once you saute the vegetables, add the tomato products, protein of choice, seasonings, and garnish with green onions, you will have yourself a heart-warming dish in no time!
What’s so special about canned tomato products? They contain lycopene, which is a plant compound (carotenoid) that gives tomatoes their vibrant red color and when it’s cooked into meals, the nutritional value is increased. In this recipe, a healthy fat (olive oil) is mixed into the pot, which increases the nutritional value of the dish because studies have shown that consuming tomato products with a healthy fat enables you to achieve maximum health benefits. When you increase the amount of tomatoes in your diet, you are also reducing your risk of certain diseases and cancers due to the positive correlation between lycopene and health benefits. In addition to its numerous health benefits, canned tomato products are easily accessible and affordable for the general public. They have a long shelf life, which enables you to stock up your pantry and reduce your grocery store runs—especially when time is of the essence. So make sure to grab some canned tomato products on your next trip to the market and create a delicious meal that your whole family is guaranteed to enjoy!
Get the full recipe for Chipotle Pumpkin Black Bean Chili by visiting our friends at Produce for Better Health.
For other delicious recipes, check out some of our favorites:
Pan Seared Pork Chops with Bourbon Peach Compote
Easy Chicken Curry
Chipotle Tomato Rice Power Bowl