These High-Protein Baked Feta & Tomato Chickpeas are a nutritious dish. It is prepared in 30 minutes, perfect for a quick lunch or dinner. It contains chickpeas, multicolored cherry tomatoes, feta cheese, fresh rosemary, garlic, basil, whole-wheat pita, olive oil, red-wine vinegar, & seasonings. We would easily store these baked feta & tomato chickpeas for some time in the fridge, and it is best to avoid storing them in the freezer for the best texture. Serve these High-Protein Baked Feta & Tomato Chickpeas with cooked quinoa, farro, brown rice, mixed greens, or cucumber-tomato salad. This dish has dairy and wheat items in it, so be careful if you have a dairy or wheat allergy.
STATS:
- Caloric Count: 469 kcal
- Prep Duration: 10 minutes
- Serving size: ¼ of casserole
- Cook time: 20 minutes
- Cuisine: Greek-inspired
- Total time: 30 minutes
- Course: Main Course
- Diet: High-Protein, Mediterranean
- Serving: 4
EQUIPMENT:
- Casserole dish
- Mixing spoon
- Can opener
- Colander
INGREDIENTS:
- 2 (15-ounce) cans chickpeas — no-salt-added
- 3 cups cherry tomatoes  — multicolored
- ¼ cup olive oil
- 2 tsp. fresh rosemary leaves
- 2 tsp. red-wine vinegar
- 2 cloves fresh garlic — minced
- ½ tsp. ground black pepper
- 1 feta cheese block in brine
- 1 tbsp. fresh basil leaves
- 2 whole-wheat pita rounds
INGREDIENT NOTES:
CHICKPEAS:
- Use the no-salt-added canned chickpeas to add the salt in the dish according to taste. We have to properly wash & strain the chickpeas to remove additional starch & sodium.
FETA CHEESE:
- Add a solid feta block in brine instead of feta crumbs to add a creamy & luscious texture. The block feta has higher moisture content in comparison to pre-crumbled feta, & it contains anti-caking agents, which prevent the cheese from melting properly.
TOMATOES:
- Utilize the multicolored cherry or grape tomatoes to add a sweet & tangy taste to the dish. They will burst during baking & create a natural sauce which coats the chickpeas.
PITA:
- Include the whole-wheat pita to include extra fiber & protein in the dish. It will also balance the Mediterranean profile of the baked feta & tomato chickpeas.
INSTRUCTIONS:
- Heat the oven to 425°F & put the oven rack on the up third.
- Add the chickpeas, olive oil, cherry tomatoes, red wine vinegar, garlic paste, pepper powder, rosemary, and mix all the items to coat them.
- Drain the feta cheese and add it in the middle of the tomatoes and chickpeas.
- Now bake the casserole for twenty minutes till the feta cheese gets creamy & the tomatoes burst.
- Now tear the basil leaves into the mixture and mix the feta cheese softly into the mixture to form the creamy and thick sauce.
- Add the whole pita rounds to this dish and serve.
SERVING SUGGESTIONS:
- Serve this dish with quinoa, brown rice, or farro to form the satisfying grain bowl.
- Include the mixed green or cucumber tomato salad + lemon & olive oil dressing on the side of this dish.
- Add balsamic glaze or sprinkle the red pepper flakes to make it spicier and tastier.
TIPS:
- Leave the dish for some time so the sauce will get slightly thickened, and it is easier to mix the feta cheese in it.
- We have to use the same size of tomatoes, or halve the larger ones so they burst at the same time.
- You can also include the garlic paste if you don’t have fresh garlic in hand.
STORAGE INFORMATION:
FRIDGE:
- Include the dish in box & stock for 4 days.
FREEZER:
- Don’t freeze the dish, as the texture of feta cheese and tomatoes will change and make the dish watery.
FAQs:
Will I utilize the pre-crumbled feta cheese to make this dish?
- You can utilize the pre-crumbled feta cheese to make this dish; though they have the anti-caking agent in them, which prevents them from melting nicely.
Could we prepare the vegan dish?
- Yes, it is very easy to prepare this dish vegan, as we just have to use the vegan feta cheese, which is prepared with coconut or almond oil.
How should I re-warm the dish so it doesn’t get dry as well?
- You can re-warm it in the pan with some water or olive oil to make the texture creamier.
NUTRITIONAL INFORMATION:
Calories: 469 kcal
Protein: 17.8 g
Total carbs: 44.3 g
Serving: 4
Net carbs: 34.3 g
Fiber: 10.0 g
Fat: 26.4 g
Sodium: 511 mg
Potassium: 578 mg
Calcium: 265 mg
Iron: 3.3 mg
Vitamin A: 1007 IU
Serving size: ¼
