Chickpea and Potato Casserole
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It’s wintertime, the perfect moment to have a fulfilling meal! This chickpea and potato casserole is warming, filling and crazy nutritious. It’s easy to make (like most of my recipes, good food should not take hours to make in my opinion…) and contains loads of fiber to keep your gut bacteria happy.
The casserole is a mix of potato mash with a tomato sauce based chickpea ‘sauce’ at the bottom. I must say, I was pleasantly surprised when I first tried this dish.
When preparing the dish, it’s smart to boil and mash the potatoes the night before. This saves you some time at the moment you’re making the recipe, but more importantly, adds resistant starch to the recipe. Resistant starch starts to form in grain products like potato, pasta, and rice when we let the boiled product cool down (preferably a couple of hours, it’s reached its maximum at 12 hours). Resistant starch is resistant to digestion and serves as a great nutrition source for your gut bacteria.
The spices in the casserole are from a homemade spice mix for chili. When making the spice mix, just make a big batch. This will make it easier to use the spice mix again later on and will save you time in the long run!
The protein in the recipe comes from chickpeas. All types of legumes are actually a pretty good source of protein when you’re making vegetarian recipes. Apart from that they also provide fiber and prebiotics to keep your gut bacteria happy.
When you’re not used to eating legumes, it’s best to slowly build up your weekly intake of them. This will get your gut bacteria used to them and prevent symptoms like bloating and gassiness.
More prebiotics and fiber in this recipe come from the artichoke and spinach. This makes it a true feast for your microbiome.
None of the ingredients of this recipe contain any gluten, which makes it naturally gluten-free.
So get cooking and let me know what you think!
Chickpea and Potato Casserole
Recipe by Positive Gut - positivegut.com
- 500 g potato Boil the night before for more resistant starch!
- 1 can chickpeas about 400 grams drained
- 200 g spinach
- 1 can artichoke hearts 200-300 grams drained
- 500 g passata di pomodoro
- 2 tbsp olive oil
The chili spice mix
- 2 parts ground black pepper
- 2 parts ground cumin seeds
- 1 part ground cinnamon
- 2 parts dried parsley
- 1 part dried basil
- 6 parts paprika powder
- If you haven't boiled the potatoes yet, start by rinsing the potatoes and cutting away all the black spots and parts. Don't skin the potatoes, the skins add extra fiber to the recipe. Put the potatoes in a pot and cover with water. Bring to a boil and boil for about 25 minutes. The potatoes are done when you can easily break them apart with a fork.
- Once the potatoes are done, mash them with a fork or potato masher. You can leave it textured if you like it, or mash it smooth.
- Preheat the oven to 200 degrees Celcius.
- Next, start making the chili spice mix. Mix together the spices that are mentioned above. 1 part can be 1 tablespoon (or more or less). Depending on the total amount you want to make. As long as you keep the same ratios as mentioned, you should be fine. Any extra you made can be kept in a jar for later use.
- Heat up 1 tbsp of olive oil in a skillet pan and add the spinach to wilt. Drain the water from the artichokes and cut the artichokes into pieces. Once the spinach has wilted, add the passata di Pomodoro, the artichokes, and 2-3 tbsp of the chili spice mix. Bring to a simmer. Meanwhile, drain the water from the chickpeas and add the chickpeas to the skillet and bring to a simmer again. Let it simmer for about 5 minutes.
- Put 1 tbsp of olive oil in the casserole and make sure the inside of the casserole is covered in a small layer of oil. Add the mixture from the skillet to the casserole and cover it with a layer of potato mash. Put it in the oven for 25 minutes and enjoy!
Hi there, I’m Manon.
In my daily life I work as a registered dietitian in the Netherlands with a special interest in gut health.
During my workday I get loads of questions about healthy food, recipes and lifestyle to make it a little easier to get healthy. On Positive Gut I collect my best recommendations, tips and recipes to make your healthy lifestyle a little easier!