Tomato & chickpea bake

Vegetarian
Very Healthy
Health score
76%
Tomato & chickpea bake
50 min.
4
408kcal

Suggestions


If you're looking for a hearty and healthy dish that's packed with flavor, the Tomato & Chickpea Bake is the perfect choice! This vegetarian delight is not only easy to make but also bursting with vibrant colors and textures. The combination of tender aubergine, savory onions, and juicy cherry tomatoes creates a mouthwatering base, while the chickpeas add a satisfying protein boost. Topped with a golden, crispy baguette slice sprinkled with oregano and Parmesan, this bake is sure to become a family favorite.

Perfect for lunch, dinner, or any time you need a wholesome meal, this dish is both nutritious and filling, with a great balance of protein, healthy fats, and carbs. With its bright Mediterranean flavors and a handful of fresh basil to finish, it’s the kind of meal that will leave you feeling satisfied without being heavy. Ready in just 50 minutes, it’s a go-to for busy weeknights or when you're craving something comforting yet healthy.

Serve it with a side of green vegetables or a crisp salad for the perfect meal, and enjoy a delicious, guilt-free indulgence that everyone will love!

Ingredients

  •  eggplant cut into cubes
  •  onion chopped
  • tbsp olive oil for brushing plus a little extra
  •  garlic clove finely chopped
  • 400 canned tomatoes chopped canned
  • tsp oregano dried
  • 200 cherry tomatoes halved
  • 400 chickpeas rinsed drained canned
  • slices crusty baguette white
  • tbsp pecorino cheese parmesan style grated
  • handful basil 

Equipment

  • frying pan
  • oven
  • baking pan

Directions

  1. Heat oven to 200C/180C fan/gas
  2. Fry the aubergine and onion in the oil in a large pan for about 5 mins until softened and lightly coloured.
  3. Add the garlic, canned tomatoes, can of water, 1 tsp oregano and a little pepper. Bring to the boil, then simmer for 10 mins. Stir in the cherry tomatoes and chickpeas for the final 2 mins cooking.
  4. Spoon into a baking dish.
  5. Brush the bread with a little oil.
  6. Mix remaining oregano and Parmesan, then sprinkle over the bread. Sit the bread on top of the chickpea mix, then bake for 15-20 mins until crisp and golden. Scatter the basil over the top and serve with green veg or a salad on the side.

Nutrition Facts

Calories408kcal
Protein15.9%
Fat25.47%
Carbs58.63%

Properties

Glycemic Index
81.13
Glycemic Load
19.39
Inflammation Score
-9
Nutrition Score
27.227826030358%

Flavonoids

Delphinidin
98.12mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
1.38mg
Kaempferol
0.19mg
Myricetin
0.03mg
Quercetin
5.99mg

Nutrients percent of daily need

Calories:407.7kcal
20.39%
Fat:12.05g
18.53%
Saturated Fat:2.14g
13.36%
Carbohydrates:62.41g
20.8%
Net Carbohydrates:47.58g
17.3%
Sugar:17.23g
19.14%
Cholesterol:2.55mg
0.85%
Sodium:406.24mg
17.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.92g
33.84%
Manganese:1.78mg
88.95%
Folate:258.91µg
64.73%
Fiber:14.83g
59.32%
Copper:0.73mg
36.29%
Iron:6.38mg
35.47%
Vitamin C:26.8mg
32.48%
Phosphorus:308.64mg
30.86%
Vitamin B1:0.46mg
30.48%
Potassium:1054.38mg
30.13%
Vitamin K:27.74µg
26.42%
Magnesium:104.19mg
26.05%
Vitamin B6:0.51mg
25.69%
Vitamin E:3.51mg
23.38%
Vitamin B3:4.3mg
21.52%
Calcium:199.82mg
19.98%
Vitamin B2:0.3mg
17.47%
Zinc:2.49mg
16.62%
Selenium:11.53µg
16.47%
Vitamin A:584.42IU
11.69%
Vitamin B5:1.14mg
11.36%