Recipe: Chickpea Casserole with Lemon, Herbs, and Shallots (2024)

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Faith Durand

Faith DurandSVP of Content

Faith is the SVP of Content at Apartment Therapy Media and former Editor-in-Chief of The Kitchn. She is the author of three cookbooks, including the James Beard Award-winning The Kitchn Cookbook. She lives in Columbus, Ohio, with her husband and two daughters.

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updated May 2, 2019

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Recipe: Chickpea Casserole with Lemon, Herbs, and Shallots (1)

Serves6 to 8Prep15 minutes to 20 minutesCook45 minutes

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Recipe: Chickpea Casserole with Lemon, Herbs, and Shallots (2)

This recipe from my new cookbook, Not Your Mother’s Casseroles, is perhaps the perfect expression of what I love about casseroles. It’s quick and easy — a modern, lightened-up version of a “dump-and-mix” dish, where you open up a few cans and mix everything together. But it also has fresh flavors, lighter dairy, and — the best part — no pasta. Instead, protein-rich, toothsome chickpeas take center stage.

This is a meatless vegetarian dish, bright with lemon zest and herbs. It gets finished off with a crunchy, olive oil-drizzled crust of Parmesan and breadcrumbs. It’s creamy inside, crisp on top. But it leaves out old-fashioned canned soups and all those heaps of cheese and cream. Instead I use some low-fat yogurt (so tasty and tangy!) and some cottage cheese to bind the casserole together.

I also love how pretty this casserole is when served up. When you scoop up this casserole you see the pink shallots, the green flecks of herbs, and of course the golden creaminess of cheese and chickpeas.

This reheats beautifully. It is often my go-to lunch, and I love it with a good green salad and some crisp white wine for dinner too. It’s very satisfying — those chickpeas make for a more filling meal than pasta or rice.

I haven’t frozen this particular dish, but I have no reason to think that it wouldn’t freeze well.

Tester’s Notes

This is my favorite kind of casserole! It’s the ideal balance between hearty and comforting and wholesome and light. In testing it again though, I find myself wishing the center of the casserole was a touch creamier. This sentiment was echoed by some of you in the comments, who felt the casserole was on the dry side.

We made a slight tweak to the recipe, calling for a little extra yogurt plus some broth, which prevents dryness and makes for a creamier casserole. It’s a small change, and makes a big difference without significantly changing the casserole. So if you’ve made it before and loved it, this will still give you the same wholesome, hearty result.

Kelli, November 2018

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Chickpea Casserole with Lemon, Herbs & Shallots

Prep time 15 minutes to 20 minutes

Cook time 45 minutes

Serves 6 to 8

Nutritional Info

Ingredients

  • 2/3 cup

    dried breadcrumbs

  • 2 tablespoons

    olive oil, plus more for the baking dish

  • 1 cup

    finely grated Parmesan cheese, divided

  • 3 (15-ounce) cans

    chickpeas, drained and rinsed, or 5 cups cooked chickpeas

  • 1 cup

    cooked long-grain brown rice

  • 4

    large shallots, finely chopped

  • 2 cloves

    garlic, minced

  • 1/2 cup

    finely chopped fresh flat-leaf parsley leaves

  • 2 teaspoons

    finely chopped fresh rosemary leaves (from about 2 sprigs)

  • 1 teaspoon

    kosher salt

  • 1/4 teaspoon

    freshly ground black pepper

  • 2

    large eggs

  • 1 cup

    cottage cheese, preferably small curd

  • 1 cup

    regular full-fat plain yogurt (not Greek yogurt; it has too little moisture)

  • 1/2 cup

    low-sodium vegetable or chicken broth

  • Finely grated zest of 1 medium lemon

  • Juice of 1 medium lemon

Instructions

  1. Arrange a rack in the middle of the oven and heat to 375°F. Lightly coat a 9x13-inch or 3-quart baking dish with olive oil or cooking spray; set aside.

  2. Place the breadcrumbs and olive oil in a small bowl and stir until the breadcrumbs are well-coated and slightly wet. Add 1/2 cup of the Parmesan cheese and stir to combine; set aside.

  3. Place the chickpeas, rice, shallots, garlic, parsley, rosemary, salt, and pepper in a large bowl, and stir to combine; set aside.

  4. Place the eggs in a medium bowl and whisk to combine. Add remaining 1/2 cup of Parmesan cheese, cottage cheese, yogurt, broth, lemon zest, and lemon juice, and stir to combine. Add the egg mixture to the bowl with the chickpea mixture and stir until well combined.

  5. Transfer the mixture to the prepared baking dish and spread into an even layer. Sprinkle the breadcrumb mixture evenly over the top. (At this point the casserole can be covered and refrigerated for up to 24 hours.) Bake until the top is golden brown and the casserole is bubbling, about 45 minutes. Let cool for 10 minutes before serving.

Recipe Notes

Make ahead: The casserole can be prepared and assembled up to 1 day in advance. Cover and store in the refrigerator. When baked straight from the refrigerator, add 10 minutes to the baking time.

Storage: Leftovers can be refrigerated in a covered container for up to 4 days.

Reprinted from Not Your Mother's Casseroles by Faith Durand. (Harvard Common Press, January 2011).

Filed in:

beans

Canned Goods

Casserole

Cheese

dinner

Eggs

Recipe: Chickpea Casserole with Lemon, Herbs, and Shallots (2024)

FAQs

Is it OK to eat chickpeas everyday? ›

You can eat at least one serving (28 grams) of chickpeas per day. However, don't eat more than 70 grams a day since that can cause adverse side effects. If you consume too many chickpeas, some side effects you may get include bloating, nausea, and gas. It's important to remember that chickpeas should not be eaten raw.

Are chickpeas good for your stomach? ›

Chickpeas are high in dietary fiber, especially a soluble fiber called raffinose. The good bacteria in your gut breaks this down so your colon can digest it slowly. Studies have found that eating more chickpeas can help make bowel movements easier and more regular. They can help lower cholesterol.

Which is healthier chickpeas or garbanzo beans? ›

So really, there is no wrong answer. Both are correct! This unique, nutrient-packed bean has been popular in the Middle East for many years, as chickpeas are a staple ingredient in many of the region's most well-known dishes like hummus and falafel.

Are canned chickpeas good for you? ›

Great news! Both canned and dried varieties of chickpeas are nutritious! When purchasing canned varieties, look for those labeled "no salt added" or "low in sodium." Overall, beans are budget-friendly, but dried can often be less expensive and also more flavorful than canned.

Why does my stomach hurt after eating chickpeas? ›

Chickpea intolerance. Even if you don't suffer from chickpea allergy, you may experience symptoms because of chickpea intolerance. Chickpeas intolerance arises when we lack the enzyme required to digest it. This leads to fermentation in the large intestines and gastrointestinal symptoms like bloating and stomach ache.

Do chickpeas spike blood sugar? ›

Chickpeas can positively impact your high blood sugar due to their low GI, high fibre and protein content. However, consuming legumes as part of a balanced meal is essential, as excessive consumption or high-GI ingredients added to chickpea recipes can raise your blood sugar levels.

Are chickpeas good for bowel movements? ›

Improves digestion: Chickpeas are rich in dietary and soluble fibers, which improve bowel movements and keep the digestive tract healthy. Aids in weight loss: Fiber keeps the body fuller for a longer duration and reduces hunger, which can help reduce body weight.

What are the side effects of chickpeas? ›

Risks. People should not eat raw chickpeas or other raw pulses, as they can contain toxins and substances that are difficult to digest. Even cooked chickpeas have complex sugars that can be difficult to digest and lead to intestinal gas and discomfort.

Are chickpeas anti inflammatory? ›

Ingredients like Greek yogurt, raspberries, chickpeas and garlic are both gut-healthy and anti-inflammatory foods. This means these snacks can help aid in healthy digestion as well as relieve symptoms of inflammation like joint stiffness, mental fog and high blood pressure.

Are chickpeas better than eggs? ›

3 Tablespoons (about 2 ounces) of chickpea flour packs slightly more folate than half of your daily needs, more than 3 times the amount of iron found in one egg, provides about 6 grams of dietary fiber (which eggs don't carry any of) and about 13 grams of protein (an egg only contains 7).

What has more protein eggs or chickpeas? ›

With about 6 grams of protein apiece, eggs are an excellent source of this vital nutrient. But lots of other foods offer as much or more. For example, chickpeas (also known as garbanzo beans) provide nearly 8 grams of protein per 1/2 cup.

Can you just eat a can of chickpeas? ›

Canned chickpeas are pre-cooked chickpeas. You can eat canned chickpeas straight out of the can! (Just be sure to rinse them off before chowing down to wash out excess sodium) Otherwise, you can roast them or turn them into any number of delicious dishes, like these here.

What do you eat with chickpeas? ›

7 Ways to Use Chickpeas (That Don't Involve Hummus)
  • 01 of 07. Include Them in a Sandwich or Wrap. ...
  • 02 of 07. Make Tuna Salad. ...
  • 03 of 07. Sprinkle Them in a Grain Bowl or a Rice Dish. ...
  • 04 of 07. Smash 'Em on Toast. ...
  • 05 of 07. Add to Soup or Stew. ...
  • 06 of 07. Go for a Veggie Burger. ...
  • 07 of 07. Let Them Shine in Desserts.
Oct 18, 2022

What is the healthiest way to eat chickpeas? ›

"Chickpeas are wonderful to add directly to your dish—like salad, pasta, or soup—for extra protein and fiber," Cannon told us. If you're craving a satisfying crunch, she recommends roasting them with avocado oil and plain ol' sea salt.

Can you eat too much chickpeas? ›

The high fiber and carbohydrate content can sometimes lead to uncomfortable gas, bloating, and intestinal distress.

Is there anything unhealthy about chickpeas? ›

Risks. People should not eat raw chickpeas or other raw pulses, as they can contain toxins and substances that are difficult to digest. Even cooked chickpeas have complex sugars that can be difficult to digest and lead to intestinal gas and discomfort.

Do chickpeas detox your body? ›

Chickpeas are rich in manganese which helps to fight against wrinkles. Chickpeas also have qualities that help in detoxifying your skin. Other nutrients such as folate and Vitamin B re-energize your skin cells to keep your skin looking bright and healthy.

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