Easy Mediterranean Chickpea Bake

Lesley Baradel
Easy Mediterranean Chickpea Bake
Easy Mediterranean Chickpea Bake

Easy Mediterranean Chickpea Bake

Making the barley ahead of time makes this dish simple to throw together for a vegetarian meal.
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Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Vegetarian & Vegan
Cuisine Mediterranean
Servings 5 Servings
Calories 204 kcal

Ingredients
  

  • 1½ cups cooked pearled barley
  • 1 15-oz can chickpeas drained
  • 1 14-oz can artichoke hearts chopped
  • 1 cup frozen peas
  • ½ cup Kalamata olives sliced
  • ½ cup marinara sauce
  • 1 tsp garlic minced
  • ¼ tsp ground black pepper
  • 1 tsp dried oregano

Instructions
 

  • Preheat oven to 375°F. Lightly grease a medium sized casserole dish with nonstick cooking spray.
  • Put all of the ingredients in a large bowl and stir to combine. Pour into the prepared casserole dish.
  • Bake in the oven for about 20 minutes or until warmed through and golden brown.

Notes

Chef’s Note:  
  • ½ cup pearled barley cooked in 1 ½ cups water will yield 1 ½ cups cooked barley.  
  • Top with shredded Parmesan cheese if desired.
Nutrition Nugget: There's a lot of buzz today about ancient grains and their nutrition benefits. Barley is one of them, and it's been around for thousands of years. It's a nutrition powerhouse, and its star nutrient is fiber - which is like gold for your digestive system.

Nutrition

Calories: 204kcalCarbohydrates: 34gProtein: 8gFat: 4gSodium: 527mgFiber: 9gSugar: 5g
Keyword chickpeas, garbanzo beans
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Lesley Baradel

We (Lesley and Ann) first met years ago while training for Ironman Wisconsin. Our paths crossed again at Georgia State University while studying to become registered dietitian nutritionists. Over the years, our paths kept crossing and we soon discovered that we shared a love for menu planning. This blossomed into My Menu Pal where we help the food industry up their nutrition game to become their customer's nutrition hero.
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