Chickpea casserole
This dish is a hearty one-bowl meal; substitute the chutney with a teaspoon of dried basil for added flavour.
Instructions
Cook pasta in boiling water until tender, drain well.
Heat oil in a pan, add onion and garlic and cook, stirring, until the onion is soft.
Stir in undrained chopped tomatoes, chickpeas, chutney and sauce. Simmer until the liquid is reduced slightly.
Stir in the parsley and vegetables. Bring to the boil and simmer until the veges are tender.
Add low-fat natural yoghurt to drained pasta, then combine into casserole and warm together.
Trudy Bennett, Wellington
- Recipe by:
- Healthy Food Guide reader recipe
First published August 2005
Recipe Information
Portions: 2–3
Time to make: 30 minutes
- High iron
- Vegetarian
Ingredients
- 1 cup spiral pasta
- 1 tablespoon oil
- 1 small onion, chopped
- 1 clove garlic, crushed
- 410g can tomatoes
- 400g can chickpeas
- 2 tablespoons bottled fruit chutney
- 1 teaspoon Worstershire sauce
- 1 tablespoon chopped fresh parsley
- 1 carrot, thinly sliced
- 200g broccoli (1 head), chopped
- 1 courgette, sliced
- yoghurt
Nutrition Information
| per serve | |
|---|---|
| Energy |
1430
kJ
(345 Cals) |
| Protein | 15.7g |
| Fat - saturated |
8.7g
2.3g |
| Carbohydrates - sugars |
50.6g
11.3g |
| Dietary Fibre | 8.5g |
| Sodium | 755mg |
| Calcium | 110mg |
| Iron | 4.5mg |
| * NS: Not specified | |
HFG Tip
TRUDY SAYS: “This is a fantastic, easy but really yummy chickpea casserole dish. I found this recipe in an old scrapbook from some woman's magazine about 15 years ago and have modified it slightly. Even my 2 year old eats it because I tell him the chickpeas are 'nuts' and he loves nuts!”
