Mediterranean Chickpea Skillet

Why You’ll Love This Recipe

This skillet meal is a healthy and satisfying option that comes together in under 30 minutes. It’s naturally vegan, gluten-free, and packed with fiber, protein, and fresh vegetables. With minimal cleanup and endless versatility, it’s the kind of recipe you’ll want to make again and again.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Canned chickpeas, drained and rinsed
• Cherry tomatoes or chopped ripe tomatoes
• Bell peppers, chopped
• Red onion or yellow onion, chopped
• Garlic, minced
• Olive oil
• Fresh spinach or kale
• Kalamata olives, sliced (optional)
• Lemon juice
• Dried oregano or Italian seasoning
• Salt
• Black pepper
• Optional: crumbled feta, crushed red pepper flakes, fresh parsley or basil

Directions

1. Heat olive oil in a large skillet over medium heat.
2. Add chopped onion and garlic; sauté for 2–3 minutes until fragrant.
3. Stir in bell peppers and cook for 5 minutes until slightly softened.
4. Add tomatoes and chickpeas. Season with salt, pepper, oregano, and optional chili flakes.
5. Cook for another 5–7 minutes until the tomatoes release their juices and everything is heated through.
6. Add spinach or kale and stir until wilted.
7. Finish with a squeeze of lemon juice and optional olives or feta.
8. Serve hot, with crusty bread, over rice, or as is.

Servings and timing

This recipe serves 2–3 as a main dish or 4 as a side. Total preparation and cooking time is about 25–30 minutes, making it ideal for a quick and healthy meal.

Variations

• Add grains: Serve over quinoa, couscous, or brown rice for a more filling dish.
• Include cheese: Add crumbled feta or goat cheese for a creamy, tangy touch.
• Use different greens: Arugula or chard can replace spinach or kale.
• Make it spicy: Add chili flakes, harissa, or a splash of hot sauce.
• Add protein: Mix in grilled chicken, tofu, or a poached egg for more protein.
• Try different veggies: Zucchini, eggplant, or mushrooms are great additions.
• Finish with herbs: Garnish with fresh parsley, basil, or dill for a fresh note.

Storage/Reheating

Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently in a skillet or microwave until warmed through. This dish is not ideal for freezing, as the vegetables may lose their texture upon thawing.

FAQs

How long does this skillet last in the fridge?

It will stay fresh for up to 4 days when stored in an airtight container.

Can I use dried chickpeas?

Yes, just soak and cook them in advance. Use about 1.5 cups of cooked chickpeas to replace a can.

Is this dish vegan?

Yes, the base recipe is completely vegan.

Can I add meat?

Absolutely. Grilled chicken, ground turkey, or sausage work well.

What’s the best pan to use?

A large non-stick or cast-iron skillet works best for even cooking and easy cleanup.

Can I meal prep this dish?

Yes, it’s great for meal prep and holds up well in the fridge for several days.

Is it gluten-free?

Yes, it contains no gluten ingredients.

What kind of tomatoes are best?

Cherry tomatoes or ripe chopped tomatoes work best for a juicy, flavorful base.

Can I make it saucy?

Yes, add a splash of vegetable broth or canned crushed tomatoes for a more saucy consistency.

What can I serve it with?

Serve with crusty bread, rice, couscous, pita, or enjoy as a stand-alone dish.

Conclusion

Mediterranean Chickpea Skillet is a quick, healthy, and delicious one-pan meal that brings the sunny flavors of the Mediterranean to your table. Packed with plant-based protein, fresh veggies, and bold seasonings, it’s a versatile dish you’ll love for lunch, dinner, or meal prep. Fast to make and easy to clean up, this recipe is a weeknight win.

Mediterranean Chickpea Skillet

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A hearty, one-pan Mediterranean dish made with chickpeas, fresh vegetables, and bold seasonings. Naturally vegan and gluten-free, it’s perfect for quick dinners or meal prep.

• Author: Laura
• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes
• Yield: Serves 2–3 as a main, 4 as a side
• Category: Main Dish
• Method: Sautéing
• Cuisine: Mediterranean
• Diet: Vegan

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes or chopped ripe tomatoes
• 1 bell pepper, chopped
• 1/2 cup red or yellow onion, chopped
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 2 cups fresh spinach or kale
• 1/4 cup Kalamata olives, sliced (optional)
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano or Italian seasoning
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Optional: 1/4 cup crumbled feta
• Optional: 1/4 teaspoon crushed red pepper flakes
• Optional: 2 tablespoons chopped fresh parsley or basil

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Instructions

1. Heat olive oil in a large skillet over medium heat.
2. Add chopped onion and garlic; sauté for 2–3 minutes until fragrant.
3. Add chopped bell pepper and cook for about 5 minutes until slightly softened.
4. Stir in tomatoes and chickpeas. Season with salt, pepper, oregano, and optional red pepper flakes.
5. Cook for another 5–7 minutes until tomatoes begin to soften and release their juices.
6. Add spinach or kale and stir until wilted.
7. Stir in lemon juice and optional olives or feta.
8. Garnish with fresh herbs and serve hot over rice, couscous, or with crusty bread.

Notes

• Use cooked dried chickpeas if preferred (about 1.5 cups cooked).
• Great for meal prep—store in portions for easy lunches.
• Make it saucy with crushed tomatoes or a splash of broth.
• Customize with your favorite vegetables or protein.
• Serve as-is or over grains for a more filling meal.

Nutrition

• Serving Size: 1/4 of recipe
• Calories: 220
• Sugar: 4g
• Sodium: 370mg
• Fat: 10g
• Saturated Fat: 1.5g
• Unsaturated Fat: 8g
• Trans Fat: 0g
• Carbohydrates: 24g
• Fiber: 6g
• Protein: 7g
• Cholesterol: 0mg