EASY VEGAN + PROTEIN CHICKPEA CASSEROLE. Mediterranean diet recipe in 10 minutes!

What can I say about chickpeas if not that they are THE BEST legume! Low glycemic index, full of fibre and protein for a healthy diet. Teach your children how to eat healthy with this easy recipe, ready in minutes. Add some kale for a touch of healthy greens!

Chickpeas are very versatile. You can make different kind of dish: Have them in stews in a crockpot, enjoy chickpeas in a healthy salad or in a healthy and protein dip like hummus .

They are wonderful for your blood sugar since they will not raise your glycemic, they have a low glycemic index, full of protein and fibre… I could go on and on about chickpeas and their health benefits!! 


  • 100g white onion  
  • 2 big garlic cloves
  • 2 branches of rosemary: one as is (will be discarded at the end), the other chopped thinly
  • 3 tbsp extra virgin olive oil
  • 700g net weight or one glass jar of cooked chickpeas
  • 390g net weight or one can of peeled tomatoes
  • 800 ml chicken stock
  • 50g kale
  • 2 pinches of salt
  • Pepper


  • Chop a white onion thinly. set aside
  • Pulverise the cloves of garlic
  • In a pre-heated pan with extra virgin olive oil, add the onions and let them sweat
  • Add the rosemary, one of the branches being chopped thinly, the other one, as is
  • When the onions are cooked, add the garlic and the tomato can
  • Pour the chicken stock
  • Cook on medium heat
  • In the meantime, wash and drain the chickpeas. Get rid of the little skins
  • Add the chickpeas to the casserole 
  • Whizz very quickly, three times 1 seconde
  • Rid the kale of its stalks, chop roughly
  • Add to the casserole
  • Cook for a few minutes
  • It is ready! Enjoy!

Diabetes & Carb content:


✽ One jar of precooked chickpeas contains 88g carbs (once drained)

✽ 150g of onion + kale contain 5g carbs (as a general rule 300g of vegetable equals to 10g carbs)

✽ Can of tomato contains 6g carbs

✽ 800g chicken stock contains 16g carbs

The total amount of carbs for this Mediterranean chickpea casserole is 115g carbs

👉 To calculate the carb content of the food only, I put an empty container on the scale and set it at zero, then add the food. This is the weight of the food only.

Divide this number by the total amount of carbs.

My dish with food only weighs 1,377g. divided by 11,5 = Each 120g of food contains 10g carbs

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Directions: Wash and drain the chickpeas

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