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Recipe: Chickpea Broccoli Casserole on Meatless Monday

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HARTFORD -- Katie Scott of the The Humane Society of the United States stopped by to visit FOX 61's Good Day Connecticut to urge viewers to start the week off right with "Meatless Monday."

Eating less meat is healthy, delicious—and easy, she said, and choosing meat-free meals on Monday is a great way to look and feel better. It can be as simple as swapping chicken nuggets with a bean and rice burrito, putting pork chops aside in favor of a spicy three-bean chili or trying a veggie burger instead of a hamburger. The health benefits are clear. People who eat fewer animal products have lower rates of obesity, dementia, arthritis, high blood pressure and other serious medical conditions.

Nutrition experts worldwide are on board. The American Heart Association, Johns Hopkins School of Public Health and Kaiser Permanente are among the leading public health organizations that support reducing meat consumption to improve health and prevent disease.

Recipe: Chickpea Broccoli Casserole: Serves 4

  • Three 16-ounce cans of chickpeas, drained and rinsed
  • 1 large onion, quartered and thinly sliced
  • 3 large carrots, grated (about 2 cups)
  • 1 head broccoli, cut into small florets (about 4 cups)
  • 2 tablespoons thinly sliced chives
  • 1/2 cup bread crumbs (preferably whole wheat)
  • 3 tablespoons olive oil
  • 1 cup vegetable broth
  • 1 teaspoon salt

Preheat oven to 350º F.

In a large bowl, mash the chickpeas well, using a potato masher or firm fork. It takes about 2 minutes to get the right consistency. Add the vegetables and mix well. Add the bread crumbs and mix; then add the oil, and mix again. Finally, add the vegetable broth and salt, and mix one last time.

Transfer all ingredients to a 9 x 13-inch casserole dish (preferably glass or ceramic). Press the mixture firmly into the casserole. Cover with foil, and bake for 45 minutes. Uncover and bake for 15 more minutes.

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