Spinach and Chickpea Bake – Green eggs & YUM!
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A hearty helping of this spinach and chickpea bake will definitely satisfy your brunch cravings this weekend!
The base is a fragrant mix of chickpeas, fresh spinach, basil and parsley, gently seasoned with nutmeg, paprika and garlic, with eggs baked on top.
It is served sprinkled with feta, chilli flakes and leftover basil & parsley leaves. The result is a vibrant, flavourful and healthy breakfast bake!
Spinach and chickpea bake for weight loss
We put together this chickpea spinach egg bake with weight loss in mind. We know that a lot of our readers are interested in achieving healthy and sustainable weight loss, so we optimise our recipes for this purpose!
Egg and spinach recipes are generally good additions to a weight loss meal plan, because between them they contain stack loads of nutrients, protein and fibre.
Add chickpeas to the mix and you’re off to the races!
The reason that fibrous foods help with weight loss is because fibre is the thing that makes you feel full. For example, spinach has 2.2 g fibre, but only 23 calories per 100g. So when you eat spinach, it will help you to feel full for a longer time, having consumed relatively few calories.
Of course, the end game with weight loss recipes is not to cut down calories wherever possible, contrary to popular opinion.
Rather, it’s about making sure that the food you eat is optimised to keep you full and energised, so that you don’t need to snack on empty calories between meals!
That’s why we recommend meals like this one, with ingredients like spinach and chickpeas, which will leave you well and truly SATISFIED.
Why not join our weekly weight loss meal plan program? You’ll get lots more recipes like this one and it’s free for 1 week!
Subscribe to get our FREE 7-Day Vegetarian High Protein Meal Plan for Weight Loss
Spilling the greens on spinach!
Let’s have a look more closely at the baked spinach aspect of this spinach and chickpea bake.
We’ve already spoken about the merits of spinach, but we think it needs some more space, because this is a true SUPERFOOD!
For starters, spinach is a source of iron, calcium and magnesium. It also contains antioxidants that may help people manage diabetes by contributing to better control of blood glucose levels
And get this! Spinach is even good for your hair and skin. It contains plenty of Vitamin A, which moderates the production of oil in the skin and hair follicles, and vitamin C, which is vital in the production of collagen, which in turn provides structure to skin and hair.
Maybe we shouldn’t just be talking about spinach weight loss recipes – we should be looking at spinach beauty recipes as well!
Breakfast baked eggs are a favourite of ours at the moment – in the last few weeks, we’ve done huevos rancheros AND breakfast beans and eggs! Now we are taking on baked eggs with spinach, because we just can’t get enough of the stuff!
What’s so great about eggs, you ask?
They are literally one of the most nutritious foods on the planet, which makes sense if you think about it – they contain everything required to turn a cell into a whole live chicken.
We’re talking folate, vitamin A, B5, B12, B2, phosphorus , selenium…all in a neat package of 77 calories, 6g protein and 5g unsaturated fats (the good kind) per egg.
They also have plenty of HDL, which is the good kind of cholesterol. HDL (high-density lipoprotein) actually lowers your risk of heart disease and stroke!
Chickpeas? Yes please!
Chickpeas are part of the legume family, a food group which also includes lentils, beans and peas.
Legumes are very important in vegetarian diets as they are a fantastic vegetarian source of protein.
In our opinion, chickpeas are one of the best legumes, given their sweet nutty flavour… and the fact that you can make them into hummus!
The fact that chickpeas contain a good amount of protein is also part of the weight loss friendly nature of this dish. Protein, like fibre, helps to make you feel full.
It is also super important for maintaining muscle mass, so a protein rich diet means that while you may be shedding belly fat, you won’t be losing muscle.
So, looking at the three main components of our spinach and chickpea bake recipe, I think we can safely say that your body will thank you, once you feed it all this yummy goodness!
- 4 oz spinach
- ½ cup parsley, fresh
- ½ cup basil, fresh
- ½ cup water
- 1 tsp olive oil
- ½ red onion (diced)
- 1 clove garlic (minced)
- 1 ⅓ cup chickpeas (canned or cooked)
- 1 ½ tsp lemon juice
- ¼ tsp cumin, ground
- ¼ tsp nutmeg
- ¼ tsp paprika powder
- 4 eggs
- ¼ cup ricotta cheese (crumbled)
- Salt and pepper to taste
- paprika powder (garnish)
- Jalapeño (sliced, garnish)
- Basil, fresh (garnish)
- Parsley, fresh (garnish)
- Blanch leaves (only do this step if the spinach is fresh and unfrozen): Prepare a small pot of salted boiling water and a bowl with ice water. Add the spinach, parsley and basil to the boiling water and blanch for 15-20 seconds. Immediately sieve and place on the ice water until the leaves have completely cooled. Separate water from leaves, press the leaves against the sieve to release all of the absorbed water.(remember to keep some basil and parsley for garnish after)4 oz spinach, ½ cup parsley, fresh, ½ cup water, ½ cup basil, fresh
- Blend green leaves with water until processed and smooth.
- Preheat the oven to 400 F/200 celcius
- In a medium cast iron pan or oven proof pan heat the olive oil over medium-low heat. Add the diced onion and minced garlic. Cook until it begins to brown on the edges. Take off the heat and add chickpeas, spinach green juice, lemon juice, cumin, paprika, nutmeg and salt and pepper to taste. Mix until combined.1 tsp olive oil, ½ red onion, 1 clove garlic, 1 ⅓ cup chickpeas, 1 ½ tsp lemon juice, ¼ tsp cumin, ground, ¼ tsp nutmeg, ¼ tsp paprika powder, Salt and pepper to taste
- Use a spoon to create 4 small wells; crack an egg into each well. Sprinkle them with salt, black pepper and paprika. Bake until eggs are just set, about 10 minutes.4 eggs, Salt and pepper to taste, ¼ tsp paprika powder
- Top with crumbled ricotta, chili flakes and green leaves to serve. Season with salt and pepper to taste¼ cup ricotta cheese, paprika powder, Jalapeño, Basil, fresh, Parsley, fresh