Vegan Chickpea Curry Casserole (Dump and Bake)

– 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.

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.

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)

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 1/2 red bell pepper, roughly chopped

• 1 cup 1 white onion, roughly chopped

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

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

• 1/2 cup 1/2 peanuts

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

• 1 1/2 cups 1 1/2 white rice, uncooked

• 2 tbsp 2 coconut aminos

• 3 tbsp 3 pure maple syrup

• 1 tbsp 1 curry powder

• 1/4 tsp 1/4 cayenne

• 1/2 tsp 1/2 black pepper

• 3 3/4 cup 3 3/4 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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