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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This looks like a winner! Found you at the #weekend social link party. Pinning!
Diane recently posted…Fresh Chocolate Eclair Cupcakes
O joy! Thanks dear!
This looks delicious!! I may have to trick myself into trying it though since I’m not a squash person.
Raewyn recently posted…Buzzfeed Couples
O you will love it!
Yum yum yum – chickpeas and some of my fave veggies! This is when I WISH I could eat tomatoes!
Kristy @ Southern In Law recently posted…Recipe: Asian Inspired Chicken Burgers
One day 😉
Another great looking dish. Thanks for linking up to Funtastic Friday. Hope to see you again this week.
Sherry recently posted…Funtastic Friday #9
Thanks!
Oh wow! This looks amazing! And your pictures are gorgeous, Rebecca!
Annette@ FitnessPerks recently posted…Thursday Thoughts
O thank you so much Annette!
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.
Marla recently posted…“How Organic Food Productions Benefits The Environment!”
Thanks Marla!
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!
Haha, right!? Casserole is just such a 1950s word!
Chickpeas just make it rock 😉 Gotta love the little bean!
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
Thank you.
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!
Stephanie recently posted…What’s so Great about “Homemaking”?
Thank you!
Yum! Thanks for sharing at the Homestead Blog Hop! Hope to see you again tomorrow. 🙂
Jenna recently posted…I’m Dreaming of a Square Foot Garden
Thanks Jenna!
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/
Jillian Hudson recently posted…Corn-free Everyday Link Party – Jan 20, 2015
Thanks Jillian!
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 🙂
Well this is the PERFECT modern healthy take 😉
Such a super amazing vegan casserole! I’m not vegetarian, but I want to try this soon!
Julia @ Swirls and Spice recently posted…Very Vanilla Pear Bread
You don’t have to be to enjoy a plant-based meal, haha!
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!!
Hemp Seeds would be a very cool addition! And seriously, load on the nooch!
Haha, you’re comment made my day right now 😉 XOXO
This sounds sooo delicious, Rebecca! I can’t wait to try it! Thanks so much for sharing with us at Savoring Saturdays!
Raia recently posted…Cocoa Nut Breakfast Cookies & Other Breakfast Deliciousness
Aw, thank you Raia! XOXO
What a great looking recipe, Rebecca. I like how simple it is. 🙂
janet @ the taste space recently posted…Roasty Smoky Brussels Sprouts with Chickpeas
Thank you Janet! 🙂
Although we love our meat here, we also love eating vegetarian dishes. This looks yummy! We’ll have to try it sometime.
Quirky Homemaker recently posted…Baked Whole Wheat Lemon Donuts with Lemon Icing
You always need a great meatless meal up your sleeve!
This looks absolutely delicious and not too difficult to make! I need to cook more with chickpeas, I love them! #sitsblogging
Janelle @ Run With No Regrets recently posted…5 Things in My Gym Bag
Yes! Do it! They are such a great versatile bean!
Look delicious!!! Thanks for linking up to #recipefriday 🙂
Kierston recently posted…#RECIPEFRIDAY: Super Yummy Salad….
Thank you Kierston!
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.
Thanks Mattie!
Wow, this looks amazing. I love chickpeas, so definitely pinning this one!
Chickpeas are the ultimate bean! Thanks Sue 🙂 XOXO
This is such a great idea and combination of flavors. Thanks for linking it up. I can’t wait to try it!
Laura @ Sprint 2 the Table recently posted…Ghetto Fabulous French Toast [Recipe]
Thanks Laura!
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.
Marla recently posted…Real Food Friday #71 – Living A Organic Life
So true! Perfect January cold winter meal!
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!
Cassandra @PoweredByBling recently posted…Foodie Friday: Spicy Jambalaya
Thanks! You will totally love nooch!
This my friend sounds amazing and looks beautiful! I MUST try it! YUM!
Cindy (Vegetarian Mamma) recently posted…Living Well, Living Gluten Free by Beth Hillson
Thank you so much Cindy! XOXO
This casserole looks so delicious! Filling, flavorful, and colorful! I can’t wait to give it a try.
Thank you Christi!
This looks soooo good! Can’t wait to try it! I think my family will love it.
Julie @ Running in a Skirt recently posted…How to Dress up a Sweater
Thank you! I hope they do 🙂
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
Heidy@The McCallumsShamrockPatch recently posted…#PureBlogLove – Diy & Recipe link Party #17
I’m sure, thanks!
This casserole sounds absolutely delicious.
Nicole Neverman recently posted…PureBlogLove Link Party – Week 17
Thank you!
That really looks yummy!!! I love chickpeas! Dropping by to say Hi from The weekend social!
Simply called food recently posted…Decadent black beans brownie
Thank you so much friend! XOXO
My favorite! Thanks
Linda
Thank you!
I love adding the chick peas in there. I’m all about them this week.
Deborah @ Confessions of a Mother Runner recently posted…#No Excuses Mad Lib Fun with Sweat Pink
Well they’re the main star of the show here!
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!
EA-The Spicy RD recently posted…Slim By Design Giveaway + 6 Simple Weight Loss Tips {Without Dieting!}
Order it from Vitacost.com. Bob’s Red Mill large flake nutritional yeast. DONE!
This look delicious! I’ve only ever had chickpeas in hummus so I should probably expand my chickpea repertoire! =)
You need to make that a priority!
This sounds amazing! Pinning this recipe and will be making this soon!
Kaelene @ Unlocking Kiki recently posted…My Thoughts on Icelandic Fashion
Aw, thank you Kaelene!
I’m pretty much sold by anything that has chickpeas AND spaghetti squash in it 😉
Hannah @CleanEatingVeggieGirl recently posted…Healthy Anti-Inflammatory Vegan Smoothies
Same here 😉
I’ve never tried anything like this, but I’m definitely intrigued! Looks good 😀
Michelle recently posted…Wedding Recap
Uh, haha, okay, thanks!
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.
Alli recently posted…Pink Cowgirl Party
Haha, thank you Alli! Enjoy!
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!
Kristy @ Southern In Law recently posted…Recipe: Healthy Bakery Style Blueberry Muffins
Haha, yea! Well I am glad you like the looks of this one!
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.
Lisa @ RunWiki recently posted…If You Walk A Mile In My Shoes…
Haha, awesome! I can’t wait to see how it comes out 😉 Thank you love! XOXO
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 🙂
Hahaha, I love that description 😉 “Ritz crackers crumbled on top” yummo!
I am glad my casserole defies that wonderful description 😉
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!
Farrah recently posted…Review: The Secret Life of Lies (Giveaway!)
No, olives all over! Hahaha!
I still have not had any soup since like last winter :O
I’ve never tried nutritional yeast. I actually have no clue what it is haha. Good idea to make it with spaghetti squash!
Emily @My Healthyish Life recently posted…Let’s Chat: Back to the Grind
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!
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!!
GiselleR @ Diary of an ExSloth recently posted…Cranberry Pecan Sweet Potato Muffins
My simple definition 😉 I think we might just be over-thinking things!
NOOCH LOVE <3
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!
Jen recently posted…1000 Voices for Compassion
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!
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?? (:
Miss Polkadot recently posted…How Perfectionism Steals Our Happiness
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!
Um this looks amazing! I am definitely bookmarking it and hopefully I will be able to try this soon! 🙂
Gina recently posted…What is Your Creative Calling?
Thank you Gina! I hope you do get to make it 😉
i love making casseroles but don’t do it enough! time to change that, and use chickpeas!
lindsay recently posted…Gluten Free Paella {Texas Style}
Yes it is! Haha! Chickpeas ROCK!
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!! 🙂
Lora recently posted…One Tribe Apparel Harem Pants Giveaway!
Haha!
The “cheese” is the nutritional yeast here! If you’ve never had it, you NEED to get some ASAP!
Casseroles are my jam. So versatile and time saving 🙂
Jen@jpabstfitness recently posted…What I Ate Wednesday {5}
They are so easy to put together!
What a great combination of ingredients, and I love that it’s gluten and grain free. Will need to put this in rotation!
Kelly @ TastingPage recently posted…Chia Seed Pudding
Thanks Kelly!
This looks soo amazing!!
Thank you!
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!
Sam @ PancakeWarriors recently posted…Roasted Garlic Tomato Soup
They keep their form and heartiness in everything!
This looks delicious! What a great way to get a ton of veggies in such a yummy dish!
Elizabeth @ Enjoy Every Bite recently posted…Black Bean and Chicken Fajitas
Just packing it ALL in!
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!
Anne recently posted…WIAW 48 – January Meals!
You’re right! They are Italian! Many people don’t know that!
You’ve assembled a great assortment of flavors for this casserole. This is a great example of healthy comfort food.
Nicky recently posted…Quick and Easy Yakisoba with Buckwheat Noodles
For sure!
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 😉
Audrey @ Gluten-Free Vegan Love recently posted…Gluten-Free Vegan White Texas Sheet Cake {Refined Sugar-Free}
It’s super simple! Thanks Audrey!
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!
Alanna recently posted…Five Habits for a Naturally Healthy Life
Haha, right!? Use the nooch! I go through bags ans bags of the good yellow stuff!
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:)
Haha, thanks Laura!
Ah wow, this looks so yummy! I definitely want to make this as getting veggies in is a priority of mine lately.
Melissa @ Freeing Imperfections recently posted…Creamy Chicken Veggie Skillet
Do it! You will definitely get them in with this!
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!
Michele @ paleorunningmomma recently posted…Low FODMAP, Less Fruit, More Fun – WIAW
Casserole is just an ugly boring word! Bake sounds kinda boring to though….we need to invent something to spark people’s interests! Hahahaha!
This recipe looks delicious for a Meat Free Monday.
Totally! It is just a perfect plant-based meal!
I adore chickpeas – AND could eat this casserole in one sitting! Thanks for the step by step photos!!!
Me too! Haha, it is really filling though!
Thanks Shashi! XOXO
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.
Patty @ Reach Your Peak recently posted…How To Motivate Yourself To Workout
Yes! Perfect for leftovers! I hope he likes it! It is so hearty, fresh, and packed with good veggie love!!!
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 🙂
That’s my goal! Food restrictions don’t have to define you! XOXO
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!
Linda @ Veganosity recently posted…Blue Corn Tacos with Fried Potatoes
Haha, yes! That too!
Spaghetti squash is just so versatile! Always my go to!
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!
Cassie recently posted…Pressed Juicery Juice Cleanse Review
Agh! The produce world can be so unfair! It’s damn squash season! I must ship you one 😉
This looks so delicious, Rebecca. 🙂 I love the way you’ve shown each step with the layering in the first picture, too. Really interesting!
jess meddows recently posted…Bunner’s Bakery Toronto
Thank you! Haha, I loved showing the “steps” 😉
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
Honest mum recently posted…Wonderful Women: Interview with Linda Kozlowski, Actress and Founder of Bespoke Tour Company Dream My Destiny
They get baked right in the casserole!
I love finding healthy casseroles. This one is perfect and filled with wonderful ingredients.
Christie recently posted…Roasted Broccoli with Toasted Parmesan Cheese
Thank you Christie!
I can def see myself making this! Looks uber delish! Love that you used spaghetti squash, zucchini and mushrooms for the veg!
Rachel @ Athletic Avocado recently posted…Silver Hills Bakery Product Review
Make it! So easy and veggie filled 😉
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.
Larissa recently posted…|lunch date| Own it
Yes! I am not into heavy pasta dishes either, but I always love the Italian flavors!
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
Jennifer F recently posted…Scorpion Yoga Practice and #AugustaActive Giveaway
Bake works too! Casserole is just a weird word….
i like casseroles for the sake of how long they last haha love your pic of all the shots!
Linz @ Itz Linz recently posted…Special K Snack Bars
That graphic made me happy 😉 The simple things!
Think I could leave out mushrooms? I could get the hubby to eat if I left those out 🙂
Sarah@creatingbettertomorrow recently posted…Creativity Takes Courage
Of course, but that’s sad! Mushrooms rock!
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.
Kelly recently posted…Before You Publish…a Blogger’s Checklist
Totally! Thanks Kelly 🙂