Since I started this blog, I’ve come to appreciate the value of an easy one-pot vegetarian meal. This Mediterranean Chickpea Skillet definitely helped that process along, with fiber and protein-rich chickpeas simmered with lightly spiced tomatoes and greens. It's topped off with...what else? Lotsa feta! It takes 20 minutes to get on the table and only needs some warm whole wheat pita bread on the side. Sign me up!
Who doesn’t love a delicious meal that comes together in 20 minutes? That’s healthy and rich and cheesy and just a tiny bit spicy? That you can prep ahead, make ahead, and reheat easily? My Mediterranean chickpea skillet is all these things, and the fact that it’s vegetarian is practically just a bonus. A great bonus, though, because one-pot vegetarian meals like this make it easier to follow the Mediterranean diet.
For those of you who like meat, don't worry, there's no need to run the other way at the first mention of the word "vegetarian." The Mediterranean diet is plant-forward, meaning you can still have meat, but you'll want get more of your protein from plant-based sources than from animal sources. Having a few satisfying vegetarian recipes in your back pocket is an essential strategy to help you meet that goal.
Power up your protein with chickpeas and whole grains
Chickpeas are a traditional ingredient in Mediterranean and Middle Eastern cuisine, and they aren’t just for hummus! In a plant-forward diet, they are an excellent source of protein, fiber, and other nutrients that aren’t found in abundance in a lot of plant foods. And, since they are inexpensive and easy to store, they make a great choice for adding protein to vegetarian one pot meals.
At 14.5 grams of protein per cup, chickpeas are a great substitute for meat in a variety of dishes, but they only contain 8 of the 9 essential amino acids humans need to get from food. That’s an easy fix, because whole grains provide the 9th amino acid, methionine, to create what’s called a complete protein. That means pairing this dish with whole wheat pita bread ensures your body won’t be missing the meat you’re not eating in this meal.
If you want to read more about the concept behind complete proteins, check out this article from the Cleveland Clinic.
Switch up your Mediterranean chickpea skillet
This dish is extremely versatile and easy to modify to suit your taste or use what’s in your pantry. Here are some possible variations:
- Switch out the chickpeas for white kidney beans or butter beans, or use any combination of beans that you like.
- Use whatever greens you have on hand, including kale, swiss chard, mustard greens, or spinach. If you use spinach, add it at the very end and allow it to wilt into the beans and tomatoes for just a minute or two.
- A splash of wine with the broth and ½-1 teaspoon of anchovy paste can really enrich the flavor of this dish. Obviously anchovy paste will make it no longer vegetarian, but if that’s not a deal-breaker for you, it’ll knock your socks off!
- Top this dish off with whatever herbs and/or cheese you prefer. Basil and mozzarella would be delicious!
Frequently Asked Questions
I’ve been running into a lot of tart canned tomatoes recently, and have been casting about for a solution that doesn’t involve sugar. The best solution I've found is to add a pinch of baking soda, which neutralizes some of the acid in the tomatoes. Don’t add any more than a pinch, though, or it will change the taste and possibly the texture of your dish.
Absolutely! The easiest is to add a tablespoon of tomato paste. Tomatoes naturally have umami, so it stands to reason that the umami flavor is more concentrated in tomato paste. Just stir it into the onions, garlic, and spices, and let it cook for a minute or two to caramelize and deepen the flavor before adding the broth. I also recommend adding a pinch of red pepper flakes and a splash of tamari or soy sauce to better match the flavor of the seasoning.
Prep ahead and storage information
The only ingredient in this recipe that can’t be prepared ahead of time is the garlic, which is not safe to store once it has been cut, so save that until you are ready to cook. All of the other ingredients can be prepared and stored for up to 5 days in separate containers in the refrigerator. I usually wrap my chopped kale in a paper towel before storing to keep it from getting slimy.
You can also prepare the recipe up to the point just before the greens are added, then cool and store in an airtight container in the refrigerator for up to 5 days. Slowly bring it back to a simmer over medium-low heat, then continue with the recipe. It’s also perfectly wonderful prepared all the way through and reheated in the microwave. I made it for lunch today and just had the rest for dinner…it’s about the easiest vegetarian one pot meal ever!
I love hearing from you!
Drop me a question, a comment, or a rating and let me know what you think of this Mediterranean chickpea skillet. You’ll make my day! You can also take a picture and tag me @parsleyandparm on Instagram.
Mediterranean Chickpea Skillet
Equipment
- 1 Skillet
Ingredients
- 2 tablespoons Graza! extra virgin olive oil
- ½ onion diced
- 4 cloves garlic minced or grated
- 1 teaspoon cumin
- 1 teaspoon ground coriander
- 1 teaspoon Trader Joe’s Multipurpose Umami Seasoning see notes for substitutions
- ½ cup vegetable broth or water
- 1 14 oz can fire roasted diced tomatoes add a second can for a saucier mix if desired
- 1 14 oz can chickpeas drained and rinsed
- ¼ teaspoon black pepper freshly ground
- 2 cups kale chopped
- kosher salt to taste
- 4 ounces feta cheese crumbled
- 1 tablespoon fresh parsley chopped
- 4 whole wheat pita bread
Instructions
- Heat the olive oil in a medium skillet over medium-low heat. Add the onions and saute for 4, until translucent.
- Add the garlic and saute for another minute.
- Toss in the cumin, coriander, and umami seasoning and cook for about 20 seconds until fragrant. Add the broth and stir to combine.
- Add the tomatoes, chickpeas, salt, and pepper. Stir to combine and bring to a moderate simmer. Allow to simmer for about 7 minutes, adjusting the heat as needed so it doesn’t simmer too vigorously.
- Give the mixture a quick taste. If your tomatoes are tart, add a pinch of baking soda to neutralize the extra acid.
- Fold in the kale and cook for about 5 minutes, until the greens are tender. Turn on your broiler while everything is simmering.
- Taste and adjust the seasoning before adding the feta cheese.
- Sprinkle the feta cheese over the top of the mixture and transfer to your broiler for 2 minutes to melt the feta.
- Top with the chopped parsley and serve with warmed whole grain pita bread.
Notes
- Good tomatoes are ESSENTIAL to the outcome of this dish. Buy the best tomatoes you can afford. If at all possible, use imported Italian tomatoes.
- Second, don't use low-sodium chickpeas, they just aren't seasoned enough.
- Finally, taste and adjust the salt before adding the feta. The amount of salt this recipe needs depends heavily on the amount of sodium in your canned tomatoes, and that varies dramatically between brands.
- Several cranks of good ol' black pepper boost the flavor as well, and if you like some heat you can always add a pinch of red pepper flakes.
Need more servings?
To adjust a recipe for more or fewer servings, hover your cursor over the number servings on the recipe card. This will bring up a slider that you can move to the number of servings you want to make.
Nutrition*
*All nutritional values are estimates only. They are calculated by an online resource.
Kris says
Do you use canned beans?
Lisa says
Usually, yes, although I also cook beans from dried from time to time so I've made this recipe both ways. I've also made it with cannellini beans. There's a lot of flexibility!
Leslie says
I cannot get over how filling and delicious this vegetarian skillet is! I'm completely obsessed with this one!
Krystle says
I adore this kale and feta combination. I would make this again!
Lisa says
Yay! Yes, the kale and the feta are great together. I'm so glad you liked it!
Nicole says
I love the combination of flavors and textures. Healthy, tasty, and easy is a combo you can't beat!
Lisa says
You just made my day! Thanks so much for taking the time to let me know.
Nora says
Just tried this Mediterranean Chickpea Skillet and it’s everything I want in a weeknight dinner—easy, flavorful, and so satisfying! The feta on top adds the perfect finishing touch, and the fact that it all comes together in one pan? Total win. This one’s going on repeat in my kitchen!
Lisa says
Awesome! I really appreciate the review :).
Swathi says
Mediterranean chickpea skillet is so good love with feta cheese and unami flavor boost .
Lisa says
I'm glad you liked it! Thank you so much for letting me know.
Liz says
I love this versatile recipe! I had mozzarella on hand so I used that, and it was delicious!!!
Lisa says
Perfect! I am going to have to try it with mozzarella...sounds super yummy.
Thane says
Very impressed with this recipe! I went with the fire roasted tomatoes that also had green chile peppers, it gave it a great kick. I paired this with a New York strip steak that I needed to make. I didn’t think it would work, but it actually was very good. 5 stars, I’ll be coming back for this recipe!
Lisa says
Thank you so much! The chili peppers are a fantastic idea. I'm so glad you enjoyed it and really appreciate the review.
Janice says
So good! The whole family loved it. Especially with the warm naan that I served with the dish.
Heather says
This dish is not only healthy but delicious!! Thank you for sharing this recipe.
Dawn says
Very tasty!!!! Will add to my meal rotation. Thank you!
Lisa says
Thank you so much for the review. I'm glad you liked it!
Nancy says
I just made this for lunch. It is so, so tasty! Definitely going into my rotation for work lunches and for dinner. I usually avoid folding in kale or spinach because I dislike both -- especially when heated up -- but I know those are really healthy foods. So, I decided to be brave and try chopping it all up very finely and hope that the other delicious flavors would cover up the taste....and it worked! I also did as you suggested and used a second can of fire roasted tomatoes. Thank you!
Scott Spear says
Not a vegetarian family but everyone loved this recipe.
Jo L says
I followed the recipe, and used the umami substitute provided. I added small cauliflower florets which gave it a meatier texture and added density. Couldn't get enough of it. This needs to be doubled, so you have more for later. Thank you!!!
Lisa says
Great idea to add cauliflower! One of the things I love about this recipe is that it is very customizable. I'm so glad you enjoyed it!
Ashley says
This has literally become a staple dinner at our house! This is so darn yummy and full of flavor. I usually double the recipe and freeze the other half, so we have a back up whenever we're craving it!
Lisa says
Well, this is a fantastic way to start 2025! I'm so glad you are loving my recipe, and thank you so much for your glowing review!
Michaela says
I am glad I read the comments before making this. This healthy recipe is an excellent jumping off point for some improvisation - it kinda needs something, and this is when cooking can turn really fun and enjoyable. I added carrots and a dash of white wine, as a previous comment here suggested. I chopped up a bit of the extra parsley and fresh onion as something to sprinkle on top generously when served, and it tastes great. I wish I’d had some tzatziki to serve with it, but that is my only regret. Oh, and one more thing: I found I was disappointed with the flavor at first, but then it totally grew on me a few bites in. My husband thought the same. We will be fighting over the leftovers tomorrow I’m sure.
Lisa says
Thank you so much for your feedback! I really appreciate it. I developed this as a quick lunch recipe, so I was trying to keep it really simple, but I'm loving all of the ways people are modifying it to suit them.
Ily D says
This recipe is super quick and easy which is great! The flavor is good too, but I personally feel like it’s missing something. I think next time I’d add more veggies like peppers or zucchini or eggplant.
Lisa says
Thank you so much for your comment. I love the ideas for add-ins! The sky is the limit with this recipe, it can serve as a base for whatever you want to add. Enjoy!
Carnell says
I enjoyed how easy this was to make. When I make it again, I will find ways to kick up the flavor.
Lisa says
Hi Carnell! I've found that the brand of tomatoes makes a huge difference in this recipe. Some tomato brands are more watery and require a little bit longer simmering time to really concentrate their flavor (doesn't mean they are bad tomatoes, they are just processed differently).
Another trick is to add a tablespoon of tomato paste in with the spices and let it caramelize a for a minute or two before adding the broth and tomatoes. It'll jazz up a mediocre can of tomatoes and add even more umami to this dish. You can also add heat in the form of a pinch of red pepper flakes. I hope that helps! Let me know if you find something that works.
chara says
Love this recipe, gonna make this tomorrow and let my family try. Thanks for sharing
Kim says
I loved how easy this was to make, and it was easy to customize too!
Chenee says
Such a healthy and delicious recipe! I love when the two of those things come together.
DK says
Wow - love this chickpea skillet dish! I added some white wine in place of the broth and it added extra flavor to the dish!
Angela says
I'm a huge fan of one-pot cooking and this recipe did not disappoint! Easy to follow, full of wonderful flavours and still tasted great the next day. Thanks!
Sharon says
Oooo, I will need to try the baking soda tip. This recipes looks so incredibly delicious and healthy, can't wait to try it.
Kelly says
This was so tasty and filling, I couldn’t wait to make it again! Healthy, flavorful and easy.
Lisa says
Thank you so much Kelly! I'm glad you enjoyed it :).
Geoff says
Can't wait to cook this! My wife is gluten sensitive so I'll sub or omit the pita but wow this looks good. Mediterranean is my fav, thank you for recipe!!!
Lisa says
I hope you both enjoy it. Thanks for the shout-out!
Emily Flint says
This dish was so easy to make and full of flavor, even my 6-year-old liked it! We will definitely be making this again!
Lisa says
Yay! My kids love it too! Thank you for the review.
Nancy says
This one pot chickpea meal was yummy. Everyone loved it and lunch the next day was awesome too
Lisa says
It's so good leftover! I'm glad everyone enjoyed it :).
Leah says
I really think Mediterranean dishes are underrated in my part of the U.S. There’s hardly any restaurants so I’m super glad for recipes like this. Thanks for the tip about neutralizing tomatoes!
Lisa says
Aw, thank you! I was so happy to find that tip...tart tomatoes are just not good!
Katie says
Love anything with chickpeas, and this was absolute perfection!
Lisa says
I'm glad you liked it! Thank you!
Andrea says
love how wholesome this dish turned out! so tasty!
Lisa says
It's practically comfort food. I'm glad you liked it! Thank you!
Mallory says
Love love love this recipe! Perfect for a weeknight dinner!
Lisa says
Aw, thank you!
Cindy Mom the Lunch Lady says
Omg this is my dream dish! Chickpeas are my favourite type of bean/legumes. This will be perfect for work lunches.
Lisa says
That's exactly what I use this recipe for...work lunches! Enjoy!
ramona says
This looks super delicious and flavorsome, I cant wait to give it a try. Thank you for sharing this recipe!
Lisa says
You're welcome! I hope you love it...let me know how it turns out.
Jess says
This is so delicious!
Lisa says
Thank you!
Giangi Townsend says
I cannot wait to give it a go. It sounds amazing. All the ingredients are my favorite and so refreshing during the summer months.
Lisa says
I hope you like it! This is my current favorite lunch.
Nicole says
Can’t wait to try! Do the calories per serving include the naan?
Lisa says
Yes they do! I included the naan in the ingredients specifically so it would be factored in. Enjoy!
Mirlene says
This was real easy to make! I love chickpeas and added spinach and kale for more greens.
Janessa says
This was fantastic! So simple yet so flavourful.
Tara says
Such a delicious and easy one-pot meal! I absolutely love all those flavors and the variety of color. Yum!
Cam says
I never know what to make with chickpeas and I love them so much so I was so excited to try this mediterranean skillet! The flavors are so fresh and was so easy to make!
justin says
This was a hit at the brunch I just threw! Handed out the recipe to a few that wanted to make it themselves.