A quick and easy Mediterranean chickpea skillet—perfect for a healthy weeknight meal. This Mediterranean diet recipe is vegan, gluten-free and dairy-free, and ready in about 15 minutes.
Simple, flavorful and nourishing—this skillet is exactly the kind of meal you want when you need something fast and satisfying. It uses pantry-friendly ingredients like canned chickpeas and fresh vegetables, along with a few aromatic seasonings to keep it bright and Mediterranean.
The recipe is flexible: use whatever vegetables you have on hand—peppers, zucchini, eggplant or extra tomatoes all work beautifully. Finish with fresh basil and a drizzle of olive oil for flavor and to help absorb carotenoids from the vegetables.
How To Make Mediterranean Chickpea Skillet
Start by draining and rinsing a jar or can of chickpeas. Sauté chopped tomatoes and onion in a large pan over medium-high heat for a few minutes until they soften. Add the chickpeas, cover, and let them simmer for about five minutes so they absorb the tomato flavors.
Next add minced garlic and any additional vegetables you like—chopped zucchini and sliced bell pepper are great choices. Stir, cover, and cook for another two minutes until the vegetables are tender-crisp. Turn off the heat, stir in chopped basil and a tablespoon of olive oil, then sprinkle with sesame and nigella seeds and a pinch of chili powder to taste.
Serve hot as a main with a side salad, over greens, or with crusty bread or grains if you like. The whole dish comes together in about 15 minutes, making it ideal for busy evenings.
This skillet is not only easy but also nutritious. Chickpeas provide fiber and plant-based protein, while the vegetables contribute vitamins, minerals and antioxidants. A little olive oil adds healthy fats and helps make the dish more satisfying.
Health And Beauty Benefits
Garlic adds flavor and may help support immune health. Overall, this dish is:
- Low in calories
- High in fiber
- Rich in iron and zinc
- Packed with antioxidants
15 Minute Mediterranean Chickpea Skillet
15-Minute Mediterranean Chickpea Skillet: a quick, healthy and flavorful vegan meal. Use whatever vegetables you have for a simple weeknight dinner. Vegan, gluten-free and dairy-free.
8 minutes
7 minutes
15 minutes
Ingredients
- 1 jar/can – about 2 cups of chickpeas, drained & rinsed
- 4 medium tomatoes, chopped
- 1 small zucchini, chopped
- 1 small onion, chopped
- 1 bell pepper, sliced
- 1 tsp chili powder (or to taste)
- 2 garlic cloves, minced
- 1 tbsp olive oil
- 1 tbsp sesame seeds
- 1 tsp nigella seeds
- 10 basil leaves, chopped
Instructions
- In a large pan with a lid, add tomatoes and onion and simmer over medium-high heat for 3–4 minutes until softened.
- Add chickpeas, stir, cover and simmer for 5 minutes to let flavors meld.
- Add garlic, zucchini and bell peppers. Stir, cover and cook for 2 minutes until vegetables are tender-crisp.
- Turn off the heat, stir in basil and olive oil. Sprinkle sesame seeds, nigella seeds and chili powder on top.
- Serve hot. Enjoy as a main dish or side.
Nutrition Information:
Yield:
2
Serving Size:
1
Amount Per Serving:
Calories: 446
Total Fat: 14g
Saturated Fat: 2g
Trans Fat: 0g
Unsaturated Fat: 11g
Cholesterol: 0mg
Sodium: 747mg
Carbohydrates: 66g
Fiber: 18g
Sugar: 19g
Protein: 20g
Have a great weekend—try making this on Monday evening to start the week with a healthy, easy meal.
You Might Also Like
- 5-Minute Chickpeas
- 10-Minute Quinoa Risotto
- 5-Minute Mediterranean Bowl