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April 21, 2021

Vegan Chickpea Curry Casserole (Dump and Bake)

by Slow Down Company

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– vegan – gluten free – oil free – refined sugar free – low fat –

If you’re looking for an easy, fuss-free yet creative dinner idea, you’re in the right spot. This vegan curry casserole is exactly what it states – dump and bake! Which means you can prep everything quickly, then sit back and relax. It’s a great source of whole grains and veggies, loaded with protein, healthy carbs, vitamins, minerals and low in fat. Better yet, it’s vegan, naturally gluten free, oil free and refined sugar free. A simple, diverse and healthy meal that can be made in a pinch is my favorite, don’t you agree?!

A few tips for this vegan curry casserole:

  • Before adding the water, mix the seasonings with the rice, chickpeas and vegetables. This allows all the flavors to meld together beautifully.
  • This chickpea curry casserole takes about 1 hour to cook in the oven. You will know when it’s done when all the liquid has been absorbed. You may notice all the vegetables are sitting at the top, that’s okay. Just give it all a good mix to fully combine everything.
  • This recipe is soo customizable! All the veggies can be swapped out for your personal favorites and the chickpeas can be swapped out for other canned/cooked beans or lentils. The white rice can be swapped out for brown rice, but may require different amounts of water, so be mindful of that.

chickpea vegan curry casserole in a large casserole dish

Cooking essentials:

  • A 2.5 qt. or larger casserole dish with cover.

Substitutions:

  • Chickpeas (garbanzo beans): can be swapped out for any type of beans or lentils.
  • Pure maple syrup: can be substituted for another liquid sweetener like agave nectar or date syrup.
  • Coconut aminos: can be substituted for low sodium soy sauce or tamari. Coconut aminos are typically found in the Asian/ethnic section of the grocery store.
  • Peanuts: for a nut-free option, you can substitute the peanuts for sunflower seeds.
  • Water: can be swapped out for vegetable stock. I prefer using water for a cheap and low-sodium option.
  • Cayenne: can be substituted for equal parts chili powder.

This curry casserole recipe is super versatile! You can easily swap out any of the vegetables for your own favorites or whatever you have on hand.

Close up shot of chickpea vegan curry casserole dish with a large spoon

If you loved this vegan curry casserole, check out some of my other favorite quick ‘n’ easy dinner ideas:

  • Easy Layered Burrito Bake
  • Garlicky Buffalo Chickpea Taquitos (Vegan)
  • Vegan Taco Pasta
Vegan Chickpea Curry Casserole (Dump and Bake)
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Vegan Chickpea Curry Casserole (Dump and Bake)

Recipe by Slow Down Company Course: Main DishDifficulty: Easy
Servings

4

servings
Prep time

15

minutes
Cooking time

1

hour 

5

minutes
Total time

1

hour 

20

minutes

Ingredients

  • 1/2 cup red bell pepper, roughly chopped

  • 1 cup white onion, roughly chopped

  • 1 cup carrots, cut into 1/4 inch rounds (if carrots are thick, cut in half lengthwise first)

  • 1/2 cup sugar snap peas, cut into thirds

  • 1/2 cup peanuts

  • 15 oz. can chickpeas (garbanzo beans), drained and rinsed

  • 1 1/2 cups white rice, uncooked

  • 2 tbsp coconut aminos

  • 3 tbsp pure maple syrup

  • 1 tbsp curry powder

  • 1/4 tsp cayenne

  • 1/2 tsp black pepper

  • 3 3/4 cup water

Directions

  • Preheat oven to 425 F.
  • Dump. Begin by dumping everything except for the water into your casserole dish. Stir so everything is combined and the spices are evenly distributed. Then pour the water over top. Cover the casserole dish.
  • Bake! Bake for 65-70 minutes. When it’s ready, remove from the oven, uncover and let it sit for a few minutes before serving as it will be extremely hot. The vegetables will be sitting on the top, so give it a good stir before serving. Enjoy!

Notes

  • Leftovers will keep in the fridge for up to a week.

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Nutrition Facts

4 servings per container

Serving Size1 servings


Calories527

  • Amount Per Serving% Daily Value *
  • Total Fat 11.4g 18%
    • Saturated Fat 1.45g 8%
  • Sodium 289mg 13%
  • Amount Per Serving% Daily Value *
  • Total Carbohydrate 92.9g 31%
    • Dietary Fiber 9g 36%
    • Sugars 19.2g
  • Protein 15g 30%

    * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

    Yum

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    1 comment

    • Anonymous
      April 28, 2021
      This was easy and tasty. Just what I need for a work night
      Reply

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    Bianca Soucy, Certified Health Coach

    me

    Hey there! I’m Bianca. I have a passion for creating simple, yet nourishing meals with local and seasonally available ingredients. I’m always dreaming of a slow, easy-going lifestyle – one where a homecooked meal can bring us all together. You can learn more about me by clicking here.

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