These baked chickpeas are a traditional recipe from the Greek island of Ikaria, also known as “The Island Where People Forget to Die”.  The island has the highest rate of centenarians in the world (people who live to be over 100).  Much of their amazing longevity is due to their adherence to the Mediterranean Diet which, of course, is natural for them as they live on the Mediterranean Sea.

Chickpeas are a staple of Ikarian cuisine and they now make a regular appearance on our table too. At least once a fortnight I cook a large batch and freeze most for use during the week, adding them to salad, stews, soups, curries and the kids’ lunchboxes.

I have included here the very traditional version using dried chickpeas as well as the version using canned chickpeas for the super busy cook.

 

This baked chickpeas recipe is from the book “My Ikaria: How the People from a Small Mediterranean Island Inspired Me to Live a Happier, Healthier and Longer Life” by Spiri Tsintziras.  This is an inspiring story of a stressed out and depleted woman who was overeating and living the Western lifestyle “raising kids, running a household and managing a business” and how a trip to the island changed her life.   I would recommend this book if you are looking for some inspiration to slow down and enjoy the roses.

Enjoy!

Mediterranean Diet Weight Loss Plan
Ilia's Baked Chickpeas

Baked Chickpeas with Zucchini and Fresh Herbs

Spiri Tsintziras
4.75 from 4 votes
Prep Time 15 mins
Cook Time 15 mins
Total Time 30 mins
Servings 4
Calories 582 kcal

Ingredients
  

  • 1 pound dried chickpeas (1 pound, dried) or 1-28 ounce can chickpeas
  • 2 medium carrots, peeled and quartered
  • 2 small zucchinis, quartered
  • 2 tbsp fresh mint, chopped
  • 2 tbsp fresh dill, chopped
  • 2 tbsp fresh flat leaf parsley, chopped
  • 2 medium onions, diced
  • 2 medium onions, diced
  • 2 small tomatoes, chopped
  • 3 tbsp extra virgin olive oil (with extra to serve)
  • salt, to taste

Instructions
 

  • BEGINNING WITH DRIED BEANS
  • Soak chickpeas overnight. Place in saucepan, cover with water and bring to a boil. Rinse, place once again in saucepan, cover with fresh water and boil until soft. Drain off, reserving a cup of the broth.
  • Preheat oven to 350 degrees F.
  • Place the carrots and zucchini in a baking dish, then layer with the herbs, onion, tomatoes. and chickpeas. Add the cup of broth from the chickpeas, the olive oil and salt to taste.
  • Bake in oven for approximately 15 minutes, or when the top is golden, mix and cook further until crisp on top. Drizzle with olive oil to serve.
  • BEGINNING WITH CANNED BEANS
  • Preheat oven to 350 degrees F.
  • Drain beans, reserving 1 cup of liquid.
  • Place the carrots and zucchini in a baking dish, then layer with the herbs, onion, tomatoes. and chickpeas. Add the cup of broth from the chickpeas, the olive oil and salt to taste.
  • Bake in oven for approximately 15 minutes, or when the top is golden, mix and cook further until crisp on top. Drizzle with olive oil to serve.

Nutrition

Calories: 582kcalCarbohydrates: 86gProtein: 25gFat: 18gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 9gSodium: 118mgPotassium: 1508mgFiber: 24gSugar: 21gVitamin A: 5630IUVitamin C: 32mgCalcium: 186mgIron: 8mg
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About the Author: Spiri Tsintziras
Spiri Tsintziras is a Melbourne-based author. Her latest book is My Ikaria: How the people from a small Mediterranean island inspired me to live a happier, healthier and longer life. She runs The Tribal Tomato, a blog about food, family and connection. Find her on Facebook at www.facebook.com/thetribaltomato
Mediterranean Living

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