Asparagus and Chickpea Casserole

Dairy Free
Very Healthy
Health score
82%
Asparagus and Chickpea Casserole
70 min.
6
180kcal

Suggestions


Looking for a delicious and nutritious dish that will impress your family and friends? Look no further than this delightful Asparagus and Chickpea Casserole! Packed with vibrant flavors and wholesome ingredients, this casserole is not only dairy-free but also boasts a remarkable health score of 82, making it a guilt-free addition to your meal rotation.

Imagine tender asparagus, hearty chickpeas, and earthy mushrooms coming together in a creamy, savory sauce, all topped with a crispy layer of golden hash browns. This dish is perfect as a side, antipasti, or even a satisfying snack. With just 180 calories per serving, you can indulge without compromising your health goals.

Whether you're hosting a gathering or simply looking to elevate your weeknight dinners, this casserole is sure to be a hit. The combination of fresh vegetables and aromatic herbs creates a symphony of flavors that will tantalize your taste buds. Plus, it's easy to prepare, taking only 70 minutes from start to finish!

So, roll up your sleeves and get ready to create a dish that not only nourishes the body but also delights the senses. Your journey to a healthier, more flavorful meal begins with this Asparagus and Chickpea Casserole!

Ingredients

  • 12 ounces asparagus ends trimmed cut into 1-inch pieces
  • 15 ounce garbanzo beans rinsed drained canned
  • rib celery diced
  • teaspoon basil dried
  • tablespoons flour 
  • cloves garlic minced
  • cups hash browns raw shredded frozen (or 5-8 ounces potato, )
  • ounces mushrooms sliced
  • 1.5 tablespoon nutritional yeast 
  • medium onion diced
  • servings pepper black freshly ground to taste
  • servings paprika smoked for garnish
  • 0.5 teaspoon thyme leaves dried
  • 0.8 cup soy milk unsweetened

Equipment

  • frying pan
  • oven
  • whisk
  • casserole dish
  • broiler

Directions

  1. Heat a non-stick pan over medium-high heat. Give it a quick spray of oil, if desired, and add the onions. Cook until onions soften, 2-3 minutes.
  2. Add the celery, mushrooms, and garlic and cook for 2-3 more minutes, until mushrooms exude their juices.
  3. Add the asparagus and two tablespoons of vegetable broth, cover pan, and cook for another 2-3 minutes, until asparagus is bright green and beginning to become tender.
  4. Whisk the flour into the cup of vegetable broth.
  5. Add it, the milk, nutritional yeast, thyme, and basil and heat until bubbly.
  6. Add the chickpeas and salt and pepper to taste. Turn heat to low, and simmer for 5 minutes.
  7. Pour into prepared casserole dish and top with an even layer of potatoes.
  8. Sprinkle potatoes with salt, if desired, and smoked paprika.
  9. Bake until casserole is bubbly and top is lightly browned, 25-45 minutes (frozen potatoes will take longer than fresh). If top does not completely brown, place it under the broiler for a few seconds.

Nutrition Facts

Calories180kcal
Protein20.75%
Fat13.06%
Carbs66.19%

Properties

Glycemic Index
65.22
Glycemic Load
8.71
Inflammation Score
-8
Nutrition Score
17.083913150041%

Flavonoids

Apigenin
0.2mg
Luteolin
0.15mg
Isorhamnetin
4.15mg
Kaempferol
0.93mg
Myricetin
0.03mg
Quercetin
11.7mg

Nutrients percent of daily need

Calories:179.71kcal
8.99%
Fat:2.78g
4.28%
Saturated Fat:0.41g
2.54%
Carbohydrates:31.74g
10.58%
Net Carbohydrates:24.48g
8.9%
Sugar:2.93g
3.26%
Cholesterol:0mg
0%
Sodium:233.91mg
10.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.95g
19.9%
Manganese:0.91mg
45.49%
Fiber:7.27g
29.06%
Vitamin B6:0.57mg
28.65%
Vitamin K:29.47µg
28.07%
Copper:0.46mg
23.02%
Iron:3.81mg
21.14%
Vitamin B2:0.35mg
20.78%
Vitamin A:1034.83IU
20.7%
Potassium:692.56mg
19.79%
Vitamin B1:0.29mg
19.01%
Phosphorus:177.15mg
17.72%
Vitamin B3:3.54mg
17.7%
Folate:68.03µg
17.01%
Vitamin C:12.09mg
14.65%
Vitamin B5:1.27mg
12.72%
Magnesium:49.93mg
12.48%
Selenium:7.7µg
11%
Calcium:101.33mg
10.13%
Zinc:1.27mg
8.49%
Vitamin E:0.98mg
6.52%
Vitamin B12:0.35µg
5.87%
Vitamin D:0.44µg
2.93%