MetMUnch’s tomato and chickpea bake

MetMUnch

Tomato and Chickpea Bake

Our recipe this month is cheap, vegetarian, and contains 4 of your 5-a-day. It’s also a great use of the stuff you’ve probably collected in the back of your cupboard –chickpeas, canned tomatoes, herbs, the lot.

Chickpeas are an amazing source of soluble fibre and iron, and canned tomatoes are even richer than raw tomatoes in the antioxidant lycopene. Lycopene is great for your heart and protects your skin from sun damage – though there’s not much chance of that at the moment. Top the dish off with cheese for that calcium kick, but remember: you only ever need a matchbox-sized helping of cheese.

Ingredients:

  • 1 garlic clove, finely chopped
  • 2 tbs olive oil plus a little extra for brushing
  • 1 onion chopped
  • 1 aubergine chopped
  • 400g can chopped tomatoes
  • 2 tsp dried oregano
  • 200g cherry tomato, halved
  • 400g can chickpea, rinsed and drained
  • 4 slices white baguette
  • 3 tbs grated vegetarian Parmesan style cheese
  • Handful of basil

Method:

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

Healthy Swap: Swap Parmesan for a milder flavoured cheese like cheddar.

Budget Tip: You don’t need to use a baguette in this recipe – just use up any leftover bread. If it is a sliced loaf then cut the slices into triangles and arrange over the surface of the veggie bake.

For more amazing meal ideas, follow MetMUnch on Twitter or visit their website!

 

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