Why You’ll Love This Recipe
This dish is a complete meal made in just one skillet—no mess, no fuss. It’s loaded with fiber and plant-based protein, bursting with colorful vegetables, and seasoned with herbs that bring the essence of the Mediterranean to every bite. Whether you’re looking for a satisfying meatless meal or a versatile dish for meal prep, this recipe delivers on both nutrition and flavor.
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
- Red bell pepper, chopped
- Zucchini or eggplant, chopped (optional)
- Red onion or shallots, chopped
- Garlic, minced
- Olive oil
- Baby spinach or kale
- Kalamata olives, sliced (optional)
- Lemon juice
- Dried oregano or Italian seasoning
- Salt
- Black pepper
- Optional: crumbled feta, chili flakes, fresh parsley or basil
Directions
- Heat olive oil in a large skillet over medium heat.
- Add onion and garlic; sauté for 2–3 minutes until fragrant and soft.
- Add bell pepper (and zucchini or eggplant if using) and cook for 5 minutes until slightly tender.
- Stir in tomatoes and chickpeas. Season with salt, pepper, oregano, and optional chili flakes.
- Simmer for 5–7 minutes, stirring occasionally, until tomatoes break down and flavors meld.
- Add spinach and cook until wilted, about 1–2 minutes.
- Stir in lemon juice and olives. Remove from heat.
- Top with fresh herbs and optional crumbled feta before serving.
Servings and timing
This recipe serves 3–4 people. Total time to prepare is about 25–30 minutes, making it a great choice for a quick and nutritious dinner.
Variations
- Add grains: Serve over couscous, rice, quinoa, or farro for a more filling meal.
- Use different greens: Try arugula, Swiss chard, or collard greens.
- Make it creamy: Stir in a spoonful of tahini or top with a dollop of Greek yogurt.
- Add protein: Include grilled chicken, shrimp, or tofu for extra protein.
- Spice it up: Add a dash of harissa or a pinch of cayenne pepper.
- Include artichokes or sun-dried tomatoes: For a deeper Mediterranean flavor.
- Make it saucier: Add a splash of vegetable broth or canned diced tomatoes.
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 recommended for freezing, as the vegetables may become too soft when thawed.
FAQs
How long does Mediterranean Chickpea Skillet last in the fridge?
It lasts up to 4 days when stored in an airtight container in the refrigerator.
Can I use dried chickpeas instead of canned?
Yes, soak and cook them beforehand. You’ll need about 1.5 cups of cooked chickpeas to replace one 15-ounce can.
Is this dish vegan?
Yes, the base recipe is completely vegan. Just skip optional feta or use a plant-based version if needed.
Can I add meat or fish?
Absolutely. Grilled chicken, shrimp, or even cooked ground lamb work well in this dish.
What tomatoes are best to use?
Cherry tomatoes or ripe vine tomatoes give the best fresh flavor, but canned tomatoes can work in a pinch.
Can I meal prep this dish?
Yes, it’s excellent for meal prep. It stores well and reheats easily.
What should I serve this with?
Serve it as is, or with rice, pita, couscous, quinoa, or even a side salad.
Can I make this without spinach?
Yes, omit it or substitute with another leafy green like arugula or kale.
Can I use frozen vegetables?
Yes, just thaw and drain them well before adding to the skillet.
Is it gluten-free?
Yes, all the ingredients in the base recipe are naturally gluten-free.
Conclusion
Mediterranean Chickpea Skillet is a fast, flavorful, and nourishing one-pan meal that brings together the bold tastes of the Mediterranean with simple, healthy ingredients. Whether you’re cooking for a busy weeknight or planning ahead for lunch, this dish is a versatile and satisfying choice you’ll want to make again and again.
PrintMediterranean Chickpea Skillet
A hearty, one-pan Mediterranean-inspired dish made with chickpeas, tomatoes, fresh vegetables, and herbs. Quick, vegan, and gluten-free, it’s perfect for a healthy dinner or meal prep.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: Serves 3–4
- 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 red bell pepper, chopped
- 1 cup zucchini or eggplant, chopped (optional)
- 1/2 cup red onion or shallots, chopped
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 2 cups baby 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 chili flakes
- Optional: 2 tablespoons chopped fresh parsley or basil
Instructions
- Heat olive oil in a large skillet over medium heat.
- Add chopped onion and garlic; sauté for 2–3 minutes until soft and fragrant.
- Add bell pepper and optional zucchini or eggplant; cook for 5 minutes until slightly tender.
- Stir in tomatoes and chickpeas. Season with salt, pepper, oregano, and optional chili flakes.
- Simmer for 5–7 minutes until tomatoes break down and everything is heated through.
- Add spinach or kale and cook for 1–2 minutes until wilted.
- Stir in lemon juice and optional olives. Remove from heat.
- Top with fresh herbs and optional feta before serving.
Notes
- Use cooked dried chickpeas for a firmer texture—about 1.5 cups.
- Add a splash of vegetable broth or crushed tomatoes to make it saucier.
- Pairs well with rice, couscous, quinoa, or warm pita.
- Make it creamy with a spoonful of tahini or a dollop of yogurt.
- Great for meal prep—keeps well for up to 4 days in the fridge.
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 240
- Sugar: 5g
- Sodium: 380mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 26g
- Fiber: 7g
- Protein: 8g
- Cholesterol: 0mg
