Recipe description
June 22, 2026
Potato chickpea casserole
Cozy, fiber-rich casserole to support gentle digestion daily.
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: tree_nut, milk, peanut, celery, mustard, sesame, sulfites, lupin, shellfish
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients:
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes and potatoes.
- Includes diverse plant ingredients and herbs for flavor.
- Balanced with protein, fiber, and slow carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Potato
4
piece
Chickpea
24
tablespoon
Onion
1
piece
Garlic
2
piece
Oil, olive
2
tablespoon
Tomato, paste
2
tablespoon
Vegetable broth
1
cup
Seed, cumin
1
tablespoon
Paprika powder
1
teaspoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Parsley
2
tablespoon
Instructions
1
Preheat the oven to 375°F (190°C).
2
Dice the potatoes and chop the onion and garlic.
3
In a large skillet, heat olive oil over medium heat, then sauté the onion and garlic until softened.
4
Add the diced potatoes and chickpeas to the skillet, stirring to combine.
5
Pour in the vegetable broth, and season with salt, pepper, paprika, and parsley.
6
Bring the mixture to a simmer, then transfer it to a baking dish.
7
Cover with foil and bake for 30 minutes, then remove the foil and bake for another 15 minutes or until the potatoes are tender.
8
Let cool for a few minutes before serving.
More Recipes For Your Gut
82% Gut Health
82% Gut Health
90% Gut Health
82% Gut Health
92% Gut Health
86% Gut Health
Nutrition
360 kcal
Calories
12 g
Protein
48 g
Carbohydrates
9 g
Fiber
6 g
Sugar
12 g
Fat
2 g
Saturated fat
0.8 g
Salt
FAQ
What are the main ingredients in the Potato Chickpea Casserole?
Potatoes, chickpeas, vegetables, and herbs/spices; a plant-based, fiber-forward dish.
Is this dish vegan and dairy-free?
Yes—it's plant-based and dairy-free. If needed, use gluten-free ingredients.
How long and at what temperature should I bake it?
Bake at 180–200°C (350–400°F) for about 25–45 minutes, until potatoes are tender and edges are golden.
How many servings does it yield?
Typically 4–6 servings.
How should I store leftovers and how long do they last?
Cool and refrigerate in an airtight container for 3–4 days; freezing is fine for 2–3 months.
Can I freeze it before or after baking?
Yes—both options work; wrap well and thaw in the fridge before reheating.
Can I customize with other vegetables or spices?
Yes, swap in other vegetables or adjust spices to suit your taste.
Is this gluten-free, or do I need to watch for gluten?
Potatoes and chickpeas are naturally gluten-free; check sauces or binders for gluten.
What are the nutritional benefits of this casserole?
High in fiber and plant-based protein, supporting digestion and steady energy.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.