Name: Courgette, Onion and Chickpea Flour Bake
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 2
Cuisine: Italian
Ingredients: 200 g courgette; 50 g spring onion; 15 g chickpea flour; 7.5 g grated parmesan; 5 g extra-virgin olive oil

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Courgette, Onion and Chickpea Flour Bake

Courgette, Onion and Chickpea Flour Bake

A savory Italian bake featuring courgettes and chickpea flour, perfect for a light meal.

This dish provides a healthy, low-calorie option rich in vegetables and protein, supporting a balanced meal plan.

Source

Ingredients:

200
g
courgette
50
g
spring onion
15
g
chickpea flour
7.5
g
grated parmesan
5
g
extra-virgin olive oil

Preparation Time: 15 minutes

Cooking Time: 20 minutes

Instructions:

Preheat the oven to 200°C (180°C fan).
Slice the courgettes and spring onions into thin rounds using a mandoline or sharp knife.
Place the sliced courgettes and spring onions in a colander, sprinkle with salt, and let sit for 2 hours to release moisture.
After 2 hours, press down on the vegetables to extract as much liquid as possible.
In a bowl, combine the sliced vegetables, chickpea flour, grated parmesan, and a few grinds of black pepper. Toss to coat.
If the mixture is too dry, add a little of the reserved liquid from the vegetables and mix again.
Transfer the mixture to a nonstick baking tray, leveling it to about 1cm deep.
Drizzle the top with olive oil and bake for 20 minutes until golden.

Nutrition	Per Serving 278 g	Per 100g
Energy	181.1 kcal	65 kcal
Protein	9.5 g	3.4 g
Fibre	4.9 g	1.8 g
Salt	0 g	0.0 g
Sugar	5.6 g	2.0 g
Carbohydrates	18.8 g	6.8 g
Fat	8.6 g	3.1 g

Environmental	Per Serving 278 g	Per 100g
CO2	0.4 kg	0.1 kg
Water	1.4 l	0.5 l

200
g
courgette
50
g
spring onion
15
g
chickpea flour
7.5
g
grated parmesan
5
g
extra-virgin olive oil

Preheat the oven to 200°C (180°C fan).

Slice the courgettes and spring onions into thin rounds using a mandoline or sharp knife.

Place the sliced courgettes and spring onions in a colander, sprinkle with salt, and let sit for 2 hours to release moisture.

After 2 hours, press down on the vegetables to extract as much liquid as possible.

In a bowl, combine the sliced vegetables, chickpea flour, grated parmesan, and a few grinds of black pepper. Toss to coat.

If the mixture is too dry, add a little of the reserved liquid from the vegetables and mix again.

Transfer the mixture to a nonstick baking tray, leveling it to about 1cm deep.

Drizzle the top with olive oil and bake for 20 minutes until golden.