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Mediterranean Chickpea Casserole with Spinach and Feta⏱ 50 min total
Recipes

Mediterranean Chickpea Casserole with Spinach and Feta

Per 1 serving · 515 g · 18 ingredients

Calories
387
19%
of a 2,000 cal day
  • Protein
    17g
    17% of calories
  • Carbs
    42g
    41% of calories
  • Fat
    19g
    42% of calories
Portion

At a glance

One serving of Mediterranean Chickpea Casserole with Spinach and Feta (515 g) has 387 calories, with 17 g of protein, 42 g of carbohydrates and 19 g of fat. Most of its energy comes from fat (42% of calories). It is high in protein (35% DV), dietary fiber (45% DV) and Vitamin A (23% DV). Keep an eye on sodium and saturated fat, which provide 57% and 35% of the daily value.

Per 100 g
75cal
low energy density
Protein per 100 cal
4.5g
Net carbs
29g
carbs minus fiber
Fiber
13g
9 g sugar

High in

20%+ of the daily value

  • Protein35%
  • Dietary fiber45%
  • Vitamin A23%
  • Vitamin C40%
  • Vitamin K152%
  • Thiamine81%

Good source of

10–19% of the daily value

  • Vitamin E17%
  • Niacin12%
  • Choline15%
  • Potassium16%

Watch

20%+ of the daily value

  • Sodium57%
  • Saturated fat35%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 40 min
  1. 1

    Position an oven rack 6 inches from the broiler; wait to turn the broiler on until the casserole is ready to go under heat.

  2. 2

    Warm a 12-inch skillet over medium-high heat. Add the olive oil and diced red onions; cook, stirring occasionally, until softened and translucent, about 5 minutes.

  3. 3

    Lower the heat to medium. Add the minced garlic and cook until fragrant, about 1–2 minutes.

  4. 4

    Stir in the canned tomatoes, vegetable broth, bay leaves, oregano, ground cloves, allspice, and cayenne. Cover, bring to a gentle boil, then reduce to a steady simmer and cook for about 20 minutes.

  5. 5

    Uncover, stir in the chickpeas, and continue simmering until the sauce reduces by roughly one-third, 10–15 minutes.

  6. 6

    Fold in the packed spinach until just wilted. Season with the sugar, lemon juice, salt, and pepper to taste. Remove and discard the bay leaves.

  7. 7

    Scatter the crumbled feta evenly over the top. Turn the oven broiler on high and broil until the sauce is bubbling and the cheese is golden in spots, about 5 minutes; watch closely to prevent burning.

  8. 8

    Finish with chopped parsley and serve hot.

Vitamins & minerals

Amounts for 1 serving (515 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A203 μg
23%
Vitamin C36 mg
40%
Vitamin D0.2 μg
1%
Vitamin E3 mg
17%
Vitamin K183 μg
152%
Thiamine1 mg
81%
Riboflavin (B2)1 mg
40%
Niacin2 mg
12%
Vitamin B61 mg
99%
Folate (B9)122 μg
31%
Vitamin B121 μg
26%
Pantothenic acid1 mg
21%
Choline80 mg
15%

Minerals

NutrientAmount% Daily Value
Calcium349 mg
35%
Iron5 mg
57%
Potassium765 mg
16%
Magnesium94 mg
22%
Phosphorus316 mg
45%
Zinc3 mg
24%
Copper0.4 mg
46%
Manganese2 mg
85%
Selenium11 μg
20%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0.1 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene1,872 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride8 μg—
Fructose2 g—
Galactose0 g—
Glucose3 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene3,805 μg—
Lysine1 g—
Maltose0 g—
Methionine0.3 g—
Monounsaturated fats8 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline1 g—
Retinol47 μg—
Serine1 g—
Starch0 g—
Sucrose3 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.2 μg—

Burning 387 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 73min
    Walking (3.5 mph)
  • 46min
    Cycling (moderate)
  • 32min
    Running (6 mph)
  • 54min
    Swimming laps

Common questions

How many calories are in Mediterranean Chickpea Casserole with Spinach and Feta?

One serving of Mediterranean Chickpea Casserole with Spinach and Feta (1 serving) has 387 calories, which works out to 75 calories per 100 g. That is about 19% of a 2,000-calorie day.

Is Mediterranean Chickpea Casserole with Spinach and Feta high in protein?

It provides a solid 17 g of protein per serving (35% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Mediterranean Chickpea Casserole with Spinach and Feta keto-friendly?

It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 41% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Mediterranean Chickpea Casserole with Spinach and Feta?

1317 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Mediterranean Chickpea Casserole with Spinach and Feta?

9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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