Chickpea and Vegetable Crumble

Summary

Chickpea and Vegetable Crumble: when comfort food meets nutrition-packed powerhouse! This dish isn’t just a melange of wholesome veggies and protein-rich chickpeas, but it’s also adorned with a crunchy crumble topping that adds a delightful texture. Ready to dive into a heartwarming and healthy culinary experience? Here’s how you can bring this dish to life.

Ingredients:

• 1 can (15 oz or 425g) chickpeas, drained and rinsed
• 2 cups (300g) mixed vegetables (carrots, peas, beans, corn, etc.)
• 1 medium onion, diced
• 2 cloves garlic, minced
• 2 tablespoons (30ml) olive oil
• 1 teaspoon (5g) cumin
• 1 teaspoon (5g) smoked paprika
• Salt and black pepper to taste

For the Crumble Topping:

• 1 cup (125g) whole wheat flour
• 1/2 cup (50g) rolled oats
• 1/2 cup (115g) unsalted butter, chilled and diced
• 1/4 cup (25g) grated Parmesan cheese
• 1 tablespoon (15ml) water
• Salt and black pepper to taste

Preparation Time:

• Approx. 20 minutes

Cooking Time:

• 30-35 minutes

Serves:

• 4-5

Nutritional Facts per Serving:

• Calories: 380
• Protein: 10g
• Carbohydrates: 45g
• Sugars: 7g
• Fat: 19g
• Saturated fat: 9g
• Fibers: 9g
• Sodium: 320mg

Method:

1. In a large skillet over medium heat, warm the olive oil. Add the diced onion and minced garlic. Sauté until translucent.
2. Toss in the mixed vegetables and chickpeas to the skillet. Add cumin, smoked paprika, and season with salt and pepper. Cook for about 7-10 minutes, stirring occasionally.
3. Preheat your oven to 375°F (190°C).
4. Transfer the chickpea and vegetable mixture into a baking dish, spreading it out evenly.

For the Crumble Topping:

5. In a mixing bowl, combine whole wheat flour, rolled oats, and chilled diced butter. Rub the butter into the dry ingredients with your fingertips until the mixture resembles coarse breadcrumbs.
6. Stir in the grated Parmesan cheese and season with a pinch of salt and black pepper.
7. Sprinkle water, a tablespoon at a time, until the mixture begins to clump together slightly.
8. Evenly distribute this crumble mixture over the chickpea and vegetable base in the baking dish.
9. Bake in the preheated oven for 25-30 minutes, or until the crumble is golden brown and the filling is bubbly.
10. Remove from the oven and allow it to cool slightly before serving.

Tips:

1. Feel free to experiment with your choice of vegetables. Broccoli, cauliflower, or even zucchini would be great additions.
2. For a vegan twist, replace the butter with coconut oil and omit the Parmesan, or use a vegan cheese substitute.
3. You can add some chopped nuts or seeds to the crumble for an extra crunch.

Serving Suggestions:

• Serve this crumble hot with a side of fresh salad greens or coleslaw.
• A dollop of Greek yogurt or a drizzle of tahini complements the earthy flavors of this dish.
• Consider pairing it with a crisp, white wine or a refreshing iced tea for a more complete meal experience.

Chickpea and Vegetable Crumble is the answer when your soul craves something comforting, but your body demands nutrition. AH7 brings to the table a recipe that doesn’t just satiate your taste buds but also nourishes every cell of your body. Dive into a bowlful and experience the magic of flavors and textures coming together in perfect harmony. Enjoy!

Chickpea and Vegetable Crumble

Chickpea and Vegetable Crumble: when comfort food meets nutrition-packed powerhouse! This dish isn’t just a melange of wholesome veggies and protein-rich chickpeas, but it’s also adorned with a crunchy crumble topping that adds a delightful texture. Ready to dive into a heartwarming and healthy culinary experience? Here’s how you can bring this dish to life.

5 from 1 vote

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Prep Time: 20 minutes minutes

Cook Time: 35 minutes minutes

Total Time: 55 minutes minutes

Nutritions

Nutrition Facts

Chickpea and Vegetable Crumble

Amount per Serving

Calories

380

% Daily Value*

Fat

 

19

g

29

%

Saturated Fat

 

9

g

56

%

Sodium

 

320

mg

14

%

Carbohydrates

 

45

g

15

%

Fiber

 

9

g

38

%

Sugar

 

7

g

8

%

Protein

 

10

g

20

%

* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

• 1 can 15 oz or 425g chickpeas, drained and rinsed
• 2 cups 300g mixed vegetables (carrots, peas, beans, corn, etc.)
• 1 medium onion diced
• 2 cloves garlic minced
• 2 tablespoons 30ml olive oil
• 1 teaspoon 5g cumin
• 1 teaspoon 5g smoked paprika
• Salt and black pepper to taste
• For the Crumble Topping:
• 1 cup 125g whole wheat flour
• ½ cup 50g rolled oats
• ½ cup 115g unsalted butter, chilled and diced
• ¼ cup 25g grated Parmesan cheese
• 1 tablespoon 15ml water
• Salt and black pepper to taste

Instructions

• In a large skillet over medium heat, warm the olive oil. Add the diced onion and minced garlic. Sauté until translucent.
• Toss in the mixed vegetables and chickpeas to the skillet. Add cumin, smoked paprika, and season with salt and pepper. Cook for about 7-10 minutes, stirring occasionally.
• Preheat your oven to 375°F (190°C).
• Transfer the chickpea and vegetable mixture into a baking dish, spreading it out evenly.
• For the Crumble Topping:
• In a mixing bowl, combine whole wheat flour, rolled oats, and chilled diced butter. Rub the butter into the dry ingredients with your fingertips until the mixture resembles coarse breadcrumbs.
• Stir in the grated Parmesan cheese and season with a pinch of salt and black pepper.
• Sprinkle water, a tablespoon at a time, until the mixture begins to clump together slightly.
• Evenly distribute this crumble mixture over the chickpea and vegetable base in the baking dish.
• Bake in the preheated oven for 25-30 minutes, or until the crumble is golden brown and the filling is bubbly.
• Remove from the oven and allow it to cool slightly before serving.

Notes

Tips:

1. Feel free to experiment with your choice of vegetables. Broccoli, cauliflower, or even zucchini would be great additions.

2. For a vegan twist, replace the butter with coconut oil and omit the Parmesan, or use a vegan cheese substitute.

3. You can add some chopped nuts or seeds to the crumble for an extra crunch.

Serving Suggestions:
– Serve this crumble hot with a side of fresh salad greens or coleslaw.

– A dollop of Greek yogurt or a drizzle of tahini complements the earthy flavors of this dish.

– Consider pairing it with a crisp, white wine or a refreshing iced tea for a more complete meal experience.