A hearty plant-based meal the whole family will love. This gluten-free, grain-free, and vegan Italian Chickpea Casserole is the perfect weeknight meal to nourish the body with classic and comforting flavors.
I’m never really sure what people use to define a casserole. I assume it just means it was baked in a casserole dish, could easily be freezed in bulk, and provides endless leftovers. When I think of casserole, images of the stereotypical housewife pop in my head. Hair up, apron on, oven mits covering the hands as she bends down to remove the “casserole” from the oven and present it to the family waiting ever so patiently at the table.
What I also imagine is a heavy cheese and meat laden dish full of sadness. It may provide comfort to the family in that moment, but it will leave them dragging and sluggish for sure. We all want a comforting meal at the end of a long winters day, don’t get me wrong, but I think there are better options. Which leads me to my version of a healthy plant-based and allergy-free casserole.
Not only is this super healthy, but it will also leave you satisfied and full of plant-based energy. If I still need to convince you, then let me tell you have easy this is too! All you have to do is gather your ingredients and layer them in a casserole dish. Then bake and serve (or freeze!). I even made a cute step-by-step assembling guide in case you need a visual 😉
Since Italian food just brings images of comfort to mind, I thought I’d roll with that flavor theme. Plus, Italian flavors like tomatoes ad basil and crowd pleasers all-around. From picky children to meat-loving husbands, everyone will love this! This dish makes about 4 servings, but it could easily be doubled or tripled with a larger casserole dish and more ingredients!
Italian Chickpea Casserole
Ingredients: (serves 4)
+ 1 Large Spaghetti Squash (About 3 Cups when cooked and shredded)
+ 2 1/2 Cups Cooked Chickpeas
+ 1 Medium Zucchini Sliced (for 16 slices)
+ 1/2 Cup Sliced Black Olives
+ 3 Large White Mushrooms (for 8 slices)
Homemade Tomato Basil Sauce:
+ 1 Can No-Salt Added Tomato Sauce
+ 1/4 Cup Chipped Fresh Basil
+ 1 Tsp Chopped Garlic
+ 1/2 Tsp Onion Powder
+ 1/4 Tsp Black Pepper
+ 1 TB Dried Parsley
Additional Toppings:
+ 1 to 2 TB Nutritional Yeast
+ 1 TB Dried Parsley (for sprinkling on top)
Directions:
+ Preheat the oven to 350°F.
+ Microwave the spaghetti squash for 5 minutes or until you can easily cut it and fork out the strands. Prep the rest of your veggies and set everything aside.
+ In a bowl combine all the sauce ingredients and give everything a good stir.
+ In a 8×8 casserole dish, assemble the casserole as shown in the above graphic. Start with the squash, chickpeas, zucchini, olives, mushrooms, and finally the sauce. Now top the casserole with nutritional yeast and an extra sprinkle of parsley.
+ Place the casserole in the oven and bake for 25-30 minutes.
Healthy hearty goodness! Saucy, “cheesy”, and full of wonderful comforting flavor.
Now that I’ve made my first “casserole”, I think I need to try my hand at some more. They are just too easy and the perfect all-in-one meal.
Have I told you about my un-dieing love for nutritional yeast? I probably poured about 5 more gallons on this after I took the “pretty” pictures. I can’t get enough of that cheesy stuff! So what I mean to say is…the nutritional yeast is NOT optional here 😉 You MUST use it, haha!
So tell me:
+ What do you think of when you hear the word casserole?
+ What’s your favorite classic comfort food?
*Recipe linking up for the week! WIAW, Allergy Free Wednesdays, #RecipeFridays, #RecipeOfTheWeek, #StrangeButGood, Gluten-Free Wednesdays, Real Food Friday, Gluten-Free Fridays, Tasty Tuesdays, Savoring Saturdays, Healthy Vegan Fridays, Real Food Recipe Roundup, Tasty Tuesdays, Meatless Mondays, Lena’s Tasty Tuesdays!*
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Diane says
This looks like a winner! Found you at the #weekend social link party. Pinning!
Rebecca @ Strength and Sunshine says
O joy! Thanks dear!
Raewyn says
This looks delicious!! I may have to trick myself into trying it though since I’m not a squash person.
Rebecca @ Strength and Sunshine says
O you will love it!
Kristy @ Southern In Law says
Yum yum yum – chickpeas and some of my fave veggies! This is when I WISH I could eat tomatoes!
Rebecca @ Strength and Sunshine says
One day 😉
Sherry says
Another great looking dish. Thanks for linking up to Funtastic Friday. Hope to see you again this week.
Rebecca @ Strength and Sunshine says
Thanks!
Annette@ FitnessPerks says
Oh wow! This looks amazing! And your pictures are gorgeous, Rebecca!
Rebecca @ Strength and Sunshine says
O thank you so much Annette!
Marla says
Hi Rebecca,
Just a note to let you know that I chose your post as one my features this week for Real Food Fridays blog hop that goes live tonight @ 7pm EST. Thanks for being part of Real Food Fridays and sharing your wonderful recipes and information.
Rebecca @ Strength and Sunshine says
Thanks Marla!
kimmythevegan says
I totally think of the stereotypical casserole… and I have to admit that from time to time, I make a veganized version that although slightly healthier isn’t the greatest. This looks like an AWESOME casserole. I love the sound of it =)
I especially love the layer of chickpeas!
Rebecca @ Strength and Sunshine says
Haha, right!? Casserole is just such a 1950s word!
Chickpeas just make it rock 😉 Gotta love the little bean!
vegetarianmamma (Cindy) says
Thanks for linking up at our Gluten Free Fridays Party! I have tweeted and pinned your entry to our Gluten Free Fridays board on Pinterest! 🙂 I can’t wait to see what you share next time!
-Cindy
Rebecca @ Strength and Sunshine says
Thank you.
Stephanie says
I love a healthy casserole! Thank you so much for linking up at Tasty Tuesday! Your recipe has been pinned to the Tasty Tuesday Pinterest board! Please join us again this week!
Rebecca @ Strength and Sunshine says
Thank you!
Jenna says
Yum! Thanks for sharing at the Homestead Blog Hop! Hope to see you again tomorrow. 🙂
Rebecca @ Strength and Sunshine says
Thanks Jenna!
Jillian Hudson says
This is a great recipe! I’d love it if you would share it on my new corn-free link party. http://www.creatingsilverlinings.com/corn-free-everyday-jan-20-15/
Rebecca @ Strength and Sunshine says
Thanks Jillian!
Esther says
Thank you for joining the link-up! We love to see other fun recipes!
I would have never thought about putting spaghetti squash in a casserole!
Growing up all casseroles were pretty much full of cheese and meat like you mentioned in your post. Now that I am older and wiser, I try to make them a bit more healthy!
Thanks again for sharing 🙂
Rebecca @ Strength and Sunshine says
Well this is the PERFECT modern healthy take 😉
Julia @ Swirls and Spice says
Such a super amazing vegan casserole! I’m not vegetarian, but I want to try this soon!
Rebecca @ Strength and Sunshine says
You don’t have to be to enjoy a plant-based meal, haha!
marge201 says
Love nutritional yeast but have only used it on popcorn. THE BEST. Just put Bob’s big flake and also Bragg into my shopping cart. Will be making this gorgeous casserole. I’m a huge fan of hodgepodges so this dish speaks to me. I’ll ad hemp on the top after cooked and plenty of seeds in there, too. THANK YOU FOR THIS!!
Rebecca @ Strength and Sunshine says
Hemp Seeds would be a very cool addition! And seriously, load on the nooch!
Haha, you’re comment made my day right now 😉 XOXO
Raia says
This sounds sooo delicious, Rebecca! I can’t wait to try it! Thanks so much for sharing with us at Savoring Saturdays!
Rebecca @ Strength and Sunshine says
Aw, thank you Raia! XOXO
janet @ the taste space says
What a great looking recipe, Rebecca. I like how simple it is. 🙂
Rebecca @ Strength and Sunshine says
Thank you Janet! 🙂
Quirky Homemaker says
Although we love our meat here, we also love eating vegetarian dishes. This looks yummy! We’ll have to try it sometime.
Rebecca @ Strength and Sunshine says
You always need a great meatless meal up your sleeve!
Janelle @ Run With No Regrets says
This looks absolutely delicious and not too difficult to make! I need to cook more with chickpeas, I love them! #sitsblogging
Rebecca @ Strength and Sunshine says
Yes! Do it! They are such a great versatile bean!
Kierston says
Look delicious!!! Thanks for linking up to #recipefriday 🙂
Rebecca @ Strength and Sunshine says
Thank you Kierston!
Mattie @ Comfy & Confident says
This is such a creative idea! I love it is a vegetarian dish but the chickpeas give it a lot of protein. Looks really good, thanks for sharing.
Rebecca @ Strength and Sunshine says
Thanks Mattie!
Sue @ This Mama Runs for Cupcakes says
Wow, this looks amazing. I love chickpeas, so definitely pinning this one!
Rebecca @ Strength and Sunshine says
Chickpeas are the ultimate bean! Thanks Sue 🙂 XOXO
Laura @ Sprint 2 the Table says
This is such a great idea and combination of flavors. Thanks for linking it up. I can’t wait to try it!
Rebecca @ Strength and Sunshine says
Thanks Laura!
Marla says
Hi Rebecca,
Wow looks so delicious! Love all the healthy ingredients and wonderful spices. This meal would be great for Winter’s cold weather – warming and satisfying. Thanks for sharing on Real Food Fridays. Pinned & twitted.
Rebecca @ Strength and Sunshine says
So true! Perfect January cold winter meal!
Cassandra @PoweredByBling says
YUM! This looks so good. Love the originality of this recipe. I’ve been wanting to try nutritional yeast. I think I’m going to get some and make this as recipe as my first use of it! Thanks!
Rebecca @ Strength and Sunshine says
Thanks! You will totally love nooch!
Cindy (Vegetarian Mamma) says
This my friend sounds amazing and looks beautiful! I MUST try it! YUM!
Rebecca @ Strength and Sunshine says
Thank you so much Cindy! XOXO
Christi says
This casserole looks so delicious! Filling, flavorful, and colorful! I can’t wait to give it a try.
Rebecca @ Strength and Sunshine says
Thank you Christi!
Julie @ Running in a Skirt says
This looks soooo good! Can’t wait to try it! I think my family will love it.
Rebecca @ Strength and Sunshine says
Thank you! I hope they do 🙂
Heidy@The McCallumsShamrockPatch says
I just wanted to drop by your blog tonight and personally thank you for taking the time to share you wonderful blog post on #PureBlogLove, we adore your blog and really enjoy checking out all your hard work. I am pinning this to our board
Besos
Heidy
Rebecca @ Strength and Sunshine says
I’m sure, thanks!
Nicole Neverman says
This casserole sounds absolutely delicious.
Rebecca @ Strength and Sunshine says
Thank you!
Simply called food says
That really looks yummy!!! I love chickpeas! Dropping by to say Hi from The weekend social!
Rebecca @ Strength and Sunshine says
Thank you so much friend! XOXO
Linda says
My favorite! Thanks
Linda
Rebecca @ Strength and Sunshine says
Thank you!
Deborah @ Confessions of a Mother Runner says
I love adding the chick peas in there. I’m all about them this week.
Rebecca @ Strength and Sunshine says
Well they’re the main star of the show here!
EA-The Spicy RD says
Great easy recipe and love the simple, nourishing ingredients! I still haven’t tried nutritional yeast b/c I can never seem to find it in the grocery store. I think I will head on over to Amazon right now and buy some. Have a wonderful day!
Rebecca @ Strength and Sunshine says
Order it from Vitacost.com. Bob’s Red Mill large flake nutritional yeast. DONE!
Miranda @ Miranda Writes Blog says
This look delicious! I’ve only ever had chickpeas in hummus so I should probably expand my chickpea repertoire! =)
Rebecca @ Strength and Sunshine says
You need to make that a priority!
Kaelene @ Unlocking Kiki says
This sounds amazing! Pinning this recipe and will be making this soon!
Rebecca @ Strength and Sunshine says
Aw, thank you Kaelene!
Hannah @CleanEatingVeggieGirl says
I’m pretty much sold by anything that has chickpeas AND spaghetti squash in it 😉
Rebecca @ Strength and Sunshine says
Same here 😉
Michelle says
I’ve never tried anything like this, but I’m definitely intrigued! Looks good 😀
Rebecca @ Strength and Sunshine says
Uh, haha, okay, thanks!
Alli says
It’s refreshing to see a casserole without all the cheese, breadcrumbs and cream of whatever soup. I eat a plant based diet, too and this looks right up my alley. Thanks. Pinning.
Rebecca @ Strength and Sunshine says
Haha, thank you Alli! Enjoy!
Kristy @ Southern In Law says
I always think of sauce laden dishes when I think of a casserole which is probably why I hate typical casseroles, haha. This look delish though!
Rebecca @ Strength and Sunshine says
Haha, yea! Well I am glad you like the looks of this one!
Lisa @ RunWiki says
This is right up my ally! My husband and I live on meals like this one — I am making this very soon– I will tweet you a pic. it sounds fresh but hearty.
Rebecca @ Strength and Sunshine says
Haha, awesome! I can’t wait to see how it comes out 😉 Thank you love! XOXO
Natalie @ Feasting on Fruit says
I think of potlucks and Pyrex and tin foil lids and gooey cheesy mystery ingredients and Ritz crackers crumbled on top and day old leftovers that never taste quite the same. I’m never sure if casseroles should be sliced or scooped either…it’s a mystery. But this looks fresh and delicious and defies all my stereotypes 🙂
Rebecca @ Strength and Sunshine says
Hahaha, I love that description 😉 “Ritz crackers crumbled on top” yummo!
I am glad my casserole defies that wonderful description 😉
Farrah says
I love all the pretty layers! <3 (Although being me, I'd put the olives on the side, hahaha. 😛 ) My favorite comfort food is probably pot pie or some kind of soup!
Rebecca @ Strength and Sunshine says
No, olives all over! Hahaha!
I still have not had any soup since like last winter :O
Emily @My Healthyish Life says
I’ve never tried nutritional yeast. I actually have no clue what it is haha. Good idea to make it with spaghetti squash!
Rebecca @ Strength and Sunshine says
What! Stop where you are…..go online to Vitacost…..order yourself a bag of Bob’s Red Mill large flake nutritional yeast and report back to be when it arrives…..ASAP!
GiselleR @ Diary of an ExSloth says
Confession: I have no idea what a casserole is either. I’m liking your definition of something made in a casserole dish though haha
Also, nooch!!
Rebecca @ Strength and Sunshine says
My simple definition 😉 I think we might just be over-thinking things!
NOOCH LOVE <3
Jen says
Your photos = beautiful. This recipe = amazing. I love casseroles to death but I don’t think I’ve ever made one since going fully plant based. That is about to change. I have all of these ingredients on hand except the zucchini, which I am about to send Hubby to the store to pick up! I share your undying love of Nooch and will be copiously topping my plate with it! Thank you so much for sharing this awesome and healthy vegan recipe!
Rebecca @ Strength and Sunshine says
THANK YOU! Ah, yes! Grab some zucchini and go! Zucchini is one of the veggies that MUST always be in my kitchen! Haha, I am never without…nor am I ever without nooch! I use that stuff everyday! Seriously, I think it may be one of the best “plant-based” vegan discoveries ever!
Miss Polkadot says
Casseroles are hands down my favourite meals and bring back childhood memories and I’ve been obsessed with nutritional yeast – going through a container in 1 1/2 weeks – lately, too. In short: this is right up my alley. Invite me over for dinner?? (:
Rebecca @ Strength and Sunshine says
I’d totally have you over for dinner! We could pour on the nutritional yeast too 😉 I need to order more ASAP! I am running low! The stuff is crack!
Gina says
Um this looks amazing! I am definitely bookmarking it and hopefully I will be able to try this soon! 🙂
Rebecca @ Strength and Sunshine says
Thank you Gina! I hope you do get to make it 😉
lindsay says
i love making casseroles but don’t do it enough! time to change that, and use chickpeas!
Rebecca @ Strength and Sunshine says
Yes it is! Haha! Chickpeas ROCK!
Lora says
I love everything about this but the olives. BLECH! I hate olives. I will have to think up a healthy substitution! (My brain goes to CHEESE!?!? But there goes the no-dairy part of it all!!!) Thanks so much for sharing. Always love your recipes!! 🙂
Rebecca @ Strength and Sunshine says
Haha!
The “cheese” is the nutritional yeast here! If you’ve never had it, you NEED to get some ASAP!
Jen@jpabstfitness says
Casseroles are my jam. So versatile and time saving 🙂
Rebecca @ Strength and Sunshine says
They are so easy to put together!
Kelly @ TastingPage says
What a great combination of ingredients, and I love that it’s gluten and grain free. Will need to put this in rotation!
Rebecca @ Strength and Sunshine says
Thanks Kelly!
Olivia Schwab says
This looks soo amazing!!
Rebecca @ Strength and Sunshine says
Thank you!
Sam @ PancakeWarriors says
Yum this looks so good! I just did a Moroccan casserole with chickpeas, they are so filling and perfect in casseroles. Can’t wait to try this out!
Rebecca @ Strength and Sunshine says
They keep their form and heartiness in everything!
Elizabeth @ Enjoy Every Bite says
This looks delicious! What a great way to get a ton of veggies in such a yummy dish!
Rebecca @ Strength and Sunshine says
Just packing it ALL in!
Anne says
My, that looks good…
I keep forgetting to use chickpeas in Italian (inspired) dishes – forgetting that they are ceci, as well as chickpeas and garbanzo beans! Really, they are so versatile… Good reminder, as well as good recipe!
Rebecca @ Strength and Sunshine says
You’re right! They are Italian! Many people don’t know that!
Nicky says
You’ve assembled a great assortment of flavors for this casserole. This is a great example of healthy comfort food.
Rebecca @ Strength and Sunshine says
For sure!
Audrey @ Gluten-Free Vegan Love says
That looks like such a hearty meal! Thanks for the recipe, Rebecca. I especially love how simple it is to throw together — my kind of dinner 😉
Rebecca @ Strength and Sunshine says
It’s super simple! Thanks Audrey!
Alanna says
Stereotypical casserole comes to my mind too, maybe that’s why I’ve made so few of them! Love using chickpeas as a protein booster – you don’t miss the meat at all. I love nutritional yeast but just realized I haven’t used mine in a while!
Rebecca @ Strength and Sunshine says
Haha, right!? Use the nooch! I go through bags ans bags of the good yellow stuff!
Laura @MotherWouldKnow says
I’m neither vegan nor gluten-free, but this looks delicious. I love the visual, showing how to put it together – a feast for the eyes:)
Rebecca @ Strength and Sunshine says
Haha, thanks Laura!
Melissa @ Freeing Imperfections says
Ah wow, this looks so yummy! I definitely want to make this as getting veggies in is a priority of mine lately.
Rebecca @ Strength and Sunshine says
Do it! You will definitely get them in with this!
Michele @ paleorunningmomma says
Wow, Rebecca this looks so yummy! I have similar issues with the casserole word, I’ve been calling things a “bake” because a casserole makes me think of the 1950s! Totally the same thing though, and I’m a casserole fan!
Rebecca @ Strength and Sunshine says
Casserole is just an ugly boring word! Bake sounds kinda boring to though….we need to invent something to spark people’s interests! Hahahaha!
Sandi Gaertner (@sandigtweets) says
This recipe looks delicious for a Meat Free Monday.
Rebecca @ Strength and Sunshine says
Totally! It is just a perfect plant-based meal!
Shashi @ runninsrilankan says
I adore chickpeas – AND could eat this casserole in one sitting! Thanks for the step by step photos!!!
Rebecca @ Strength and Sunshine says
Me too! Haha, it is really filling though!
Thanks Shashi! XOXO
Patty @ Reach Your Peak says
This looks so good! I love chickpeas. My BF made a resolution to eat healthier so I’m excited to get him to try stuff he normally wouldn’t (hes so picky). I’ll let you know once I make this! And looks like it’d be perfect to make a lot of and have leftovers for lunch.
Rebecca @ Strength and Sunshine says
Yes! Perfect for leftovers! I hope he likes it! It is so hearty, fresh, and packed with good veggie love!!!
Sydney says
Wow, this looks amazing! This will be perfect for my Mom and Sister who are on pretty restricted diets for medical reasons. It looks so hearty and flavorful! Thanks for sharing 🙂
Rebecca @ Strength and Sunshine says
That’s my goal! Food restrictions don’t have to define you! XOXO
Linda @ Veganosity says
Haha! You forgot to put the pearls on that 1950s housewife. 🙂 I love spaghetti squash and have a recipe coming on Monday. It’s not a casserole, but it’s pretty easy. Love the tutorial!
Rebecca @ Strength and Sunshine says
Haha, yes! That too!
Spaghetti squash is just so versatile! Always my go to!
Cassie says
AHHH I LOVE THIS! I’ve been all about the chickpeas lately. BUT I’ve been having the. worst. time. finding a spaghetti squash in SF. Isn’t that insane?? Back to looking for one so I can make this soon, nice job, pretty girl!
Rebecca @ Strength and Sunshine says
Agh! The produce world can be so unfair! It’s damn squash season! I must ship you one 😉
jess meddows says
This looks so delicious, Rebecca. 🙂 I love the way you’ve shown each step with the layering in the first picture, too. Really interesting!
Rebecca @ Strength and Sunshine says
Thank you! Haha, I loved showing the “steps” 😉
Honest mum says
Oh yummy, will be trying this. I reckon baking or lightly frying the courgettes first might be good too. Gorgeous post! Thanks for linking up to #tastytuesdays
Rebecca @ Strength and Sunshine says
They get baked right in the casserole!
Christie says
I love finding healthy casseroles. This one is perfect and filled with wonderful ingredients.
Rebecca @ Strength and Sunshine says
Thank you Christie!
Rachel @ Athletic Avocado says
I can def see myself making this! Looks uber delish! Love that you used spaghetti squash, zucchini and mushrooms for the veg!
Rebecca @ Strength and Sunshine says
Make it! So easy and veggie filled 😉
Larissa says
WOW this looks delicious! I’m loving chick peas lately. And while pasta sauce is always a plus, I really haven’t been into pasta itself for a long time. This looks like a great way to hit that italian craving without the heavy noodles.
Rebecca @ Strength and Sunshine says
Yes! I am not into heavy pasta dishes either, but I always love the Italian flavors!
Jennifer F says
This looks really satisfying! I never use the word casserole around my husband because then won’t eat it — so I would call this Italian Chickpea Bake – haha
Rebecca @ Strength and Sunshine says
Bake works too! Casserole is just a weird word….
Linz @ Itz Linz says
i like casseroles for the sake of how long they last haha love your pic of all the shots!
Rebecca @ Strength and Sunshine says
That graphic made me happy 😉 The simple things!
Sarah@creatingbettertomorrow says
Think I could leave out mushrooms? I could get the hubby to eat if I left those out 🙂
Rebecca @ Strength and Sunshine says
Of course, but that’s sad! Mushrooms rock!
Kelly says
This looks delicious, Rebecca! You can customize it as well, based on your own personal taste. Italian food is comfort food, and this is a great meatless option.
Rebecca @ Strength and Sunshine says
Totally! Thanks Kelly 🙂