🫒
A hearty, protein-rich version of the Mediterranean veggie bake, combining white beans, chickpeas, feta, and Greek yogurt with roasted vegetables. It makes a satisfying meat-free meal while keeping all those delicious Mediterranean flavors. 🌿🧄
🛒 Ingredients
🥦 Vegetables
- 1 zucchini, sliced
- 1 yellow squash, sliced
- 1 cup cherry tomatoes, halved
- 1 carrot, thinly sliced
- ½ red onion, sliced
- 3 cloves garlic, minced
- 1 can (15 oz / 425 g) white beans, drained and rinsed
- 1 can (15 oz / 425 g) chickpeas, drained and rinsed
- 1½ tbsp olive oil
🌿 Seasoning
- 1½ tsp dried oregano
- 1 tsp paprika
- ½ tsp garlic powder
- ½ tsp onion powder
- ½ tsp dried basil
- ½ tsp salt
- ¼ tsp black pepper
- ¼ tsp red pepper flakes, optional
🧀 High-Protein Topping
- ¾ cup crumbled feta
- ½ cup plain Greek yogurt
- 1 tbsp lemon juice
- 1 small garlic clove, finely minced
- 1 tbsp chopped fresh parsley
👩🍳 Instructions
1. Preheat
Heat oven to 425°F (220°C). Lightly grease a large baking dish.
2. Season the vegetables
Add zucchini, yellow squash, tomatoes, carrot, onion, and garlic to the dish.
Drizzle with olive oil and sprinkle over oregano, paprika, garlic powder, onion powder, basil, salt, pepper, and red pepper flakes.
Toss well.
3. Roast the vegetables
Roast uncovered for 20 minutes, stirring once halfway through.
4. Add the protein 🫘
Remove the dish and add the white beans and chickpeas.
Gently toss everything together and return to the oven for another 12–15 minutes.
The vegetables should be tender with slightly browned edges.
5. Prepare the creamy topping
While the bake finishes, mix:
- Greek yogurt
- Lemon juice
- Minced garlic
- A pinch of salt
Mix until smooth.
6. Add feta 🧀
Sprinkle the feta over the roasted vegetables and beans.
Bake for another 3–5 minutes, just until the feta is warmed.
7. Finish
Remove from the oven and drizzle with the lemon-garlic Greek yogurt sauce.
Finish with fresh parsley and an extra squeeze of lemon.
💪 Protein Boost
For an even higher-protein version, add 200–250 g cooked chicken breast, chopped or shredded, before the final 12–15 minute bake.
📊 Approximate Nutrition
For 4 servings without chicken:
- Calories: ~400–450
- Protein: ~20–24 g
- Carbs: ~50–55 g
- Fiber: ~12–15 g
- Fat: ~14–18 g
With chicken, you can reach approximately 40–45 g protein per serving, depending on the amount used.
Tip: If you’re aiming for high protein while keeping calories lower, use chicken breast and reduced-fat feta/Greek yogurt, and measure the olive oil carefully.
