Chickpea Casserole

Our Chickpea Casserole is a plant-forward dish that will exceed your expectations. The aromatics are the foundation of this dish—antioxidant-rich garlic and onions are heated in heart-healthy extra-virgin olive oil—your kitchen will smell amazing. The fiber punch from the chickpeas and rice will keep you full, while the brightness of the lemon and dill will tickle your taste buds. Salty feta and tangy cream cheese coat the rice, making each bite creamy and delicious. The red pepper flakes give the perfect kick of spice, and the fresh lemon zest at the end is a must. Keep reading for our expert tips on ingredient substitutions, garnish ideas and more.  

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

• We discovered that sautéing onions, garlic and crushed red pepper at the beginning infuses the oil and creates a flavorful base. Additionally, stirring constantly during this step helps prevent the ingredients from burning, keeping the flavors clean and vibrant.
• To reduce preparation time, consider using pre-chopped onions or frozen chopped spinach.
• For a casserole with a richer and creamier texture, we recommend using cream cheese; however, you can substitute it with Greek-style yogurt if you prefer.
• Top the casserole with chopped fresh parsley or scallions for extra flavor or add a drizzle of chile oil for extra heat.

Nutrition Notes

• Chickpeas are a versatile pulse that contains plant-based protein, fiber, healthy, energy-producing carbohydrates, iron, magnesium, potassium and folate. Chickpeas are packed with essential nutrients for metabolic, heart, digestive and sleep health. 
• Brown rice, even microwaveable rice, has more fiber and protein than its white rice counterpart. It’s a great choice for this dish to get more filling nutrients. 
• Spinach is a great addition to this dish because, as the spinach wilts, the nutrients concentrate, meaning you’ll get more vitamins and minerals in each bite. Spinach also contains nitrates, which can help dilate your blood vessels, allowing your blood to flow more easily—which could help lower your blood pressure.