Why You’ll Love This Recipe
This one-skillet wonder is everything you want in a plant-based meal—nutritious, satisfying, and layered with bold Mediterranean flavor. It’s packed with fiber, protein, and vibrant vegetables, making it both comforting and energizing. Plus, it comes together in under 30 minutes, making it perfect for busy weeknights or lazy weekends.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- Olive oil
- Yellow onion
- Garlic cloves
- Red bell pepper
- Zucchini or eggplant
- Cherry tomatoes or canned diced tomatoes
- Cooked or canned chickpeas (drained and rinsed)
- Kalamata olives (pitted and halved)
- Baby spinach or kale
- Lemon juice
- Dried oregano
- Smoked paprika
- Ground cumin
- Salt and pepper
- Fresh parsley (for garnish)
Directions
- Heat olive oil in a large skillet over medium heat. Add chopped onion and sauté until softened, about 4–5 minutes.
- Stir in minced garlic and cook for 1 minute until fragrant.
- Add chopped bell pepper and zucchini (or eggplant), and sauté until tender, about 5–7 minutes.
- Mix in cherry tomatoes (or canned diced tomatoes), chickpeas, oregano, smoked paprika, cumin, salt, and pepper.
- Simmer for 5–8 minutes until the tomatoes break down slightly and everything is well combined.
- Stir in chopped olives and baby spinach, cooking just until the greens are wilted.
- Finish with a generous squeeze of lemon juice and a sprinkle of fresh parsley.
- Serve warm as-is or with rice, couscous, pita, or quinoa.
Servings and timing
This recipe yields 4 servings.
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes
Variations
- Add grains: Stir in cooked quinoa, farro, or couscous for a more filling meal.
- Spicy version: Add red pepper flakes or a dash of harissa paste for heat.
- Creamy twist: Stir in a spoonful of tahini or vegan yogurt before serving.
- Roasted veggies: Use pre-roasted eggplant, cauliflower, or sweet potatoes for added depth.
- Protein boost: Add baked tofu or tempeh cubes for extra plant-based protein.
Storage/Reheating
Store leftovers in an airtight container in the refrigerator for up to 4 days.
Reheat in a skillet over medium heat or in the microwave until warmed through.
This dish also freezes well for up to 2 months—thaw overnight in the fridge before reheating.
FAQs
Can I use dried chickpeas?
Yes, just cook them fully before using. About 1½ cups of cooked chickpeas equals one 15-ounce can.
What vegetables can I substitute?
You can swap in mushrooms, broccoli, cauliflower, or carrots depending on what you have on hand.
Is this dish gluten-free?
Yes, it’s naturally gluten-free. Just ensure any sides like bread or couscous are gluten-free if needed.
Can I meal prep this?
Absolutely. It holds up well in the fridge and makes great leftovers for lunch or dinner.
Do I need to peel the chickpeas?
No, but you can if you prefer a softer texture. It’s totally optional.
Can I add artichokes or sun-dried tomatoes?
Yes, both are delicious Mediterranean additions. Stir them in with the olives.
What kind of skillet should I use?
A large non-stick or cast-iron skillet works best to ensure even cooking and minimal sticking.
Can I serve this cold?
Yes, it tastes great chilled or at room temperature as a salad or wrap filling.
What herbs work well in this dish?
Parsley is classic, but fresh basil, dill, or mint also add fresh Mediterranean flavor.
Is this good for a crowd?
Yes, it’s easy to double or triple the recipe for potlucks, picnics, or family gatherings.
Conclusion
The vegan Mediterranean chickpea skillet is a fast, fresh, and flavorful meal that brings the heart of the Mediterranean to your kitchen. With its mix of veggies, chickpeas, spices, and lemony brightness, it’s a plant-based dish that satisfies without sacrificing taste or nutrition. Whether enjoyed on its own or paired with grains or bread, this skillet is sure to become a regular in your recipe rotation.
PrintVegan Mediterranean Chickpea Sklet
The vegan Mediterranean chickpea skillet is a quick, one-pan dish full of protein-rich chickpeas, fresh vegetables, and zesty Mediterranean spices. It’s hearty, nutritious, and perfect for busy weeknights, meal prep, or serving with rice, quinoa, or flatbread.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings
- Category: Main Course
- Method: One-pan skillet
- Cuisine: Mediterranean
Ingredients
- 2 tbsp olive oil
- 1 yellow onion, chopped
- 3 garlic cloves, minced
- 1 red bell pepper, chopped
- 1 medium zucchini or eggplant, chopped
- 2 cups cherry tomatoes (or 1 can diced tomatoes)
- 2 cups cooked or 1 can (15 oz) chickpeas, drained and rinsed
- 1/3 cup Kalamata olives, pitted and halved
- 2 cups baby spinach or kale
- 2 tbsp lemon juice
- 1 tsp dried oregano
- 1 tsp smoked paprika
- 1/2 tsp ground cumin
- Salt and black pepper, to taste
- Fresh parsley, chopped (for garnish)
Instructions
Heat olive oil in a large skillet over medium heat. Add onion and sauté 4–5 minutes until softened.
- Stir in garlic and cook for 1 minute until fragrant.
- Add bell pepper and zucchini (or eggplant) and cook 5–7 minutes until tender.
- Mix in tomatoes, chickpeas, oregano, paprika, cumin, salt, and pepper. Simmer 5–8 minutes until the tomatoes break down slightly.
- Stir in olives and spinach, cooking just until greens are wilted.
- Finish with lemon juice and garnish with parsley. Serve warm with rice, couscous, quinoa, or pita.
Notes
- Don’t overcook the greens—just wilt them at the end for best color and texture.
- For extra flavor, add a splash of balsamic vinegar or harissa paste.
- This dish is flexible—use whatever seasonal vegetables you have on hand.
Nutrition
- Serving Size: 1 serving
- Calories: 280
- Sugar: 7g
- Sodium: 360mg
- Fat: 13g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 33g
- Fiber: 9g
- Protein: 10g
- Cholesterol: 0mg
