Mediterranean Chickpea Skillet

Name: Mediterranean Chickpea Skillet
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Ingredients: 2 tablespoons 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

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!

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Mediterranean chickpea skillet recipe in a square pan.

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.

ingredients for this recipe: canned tomatoes, canned chickpeas, olive oil, kale, onion, garlic, broth, umami seasoning, ground coriander and cumin

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

Q: My tomatoes are super-tart, but I don’t want to add sugar. How can I correct this?

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. I recently came across this post from Oh That’s Tasty, which suggested using a pinch of baking soda to neutralize the acid in the tomatoes. Guess what, it works! Don’t add any more than a pinch, though, or it will change the taste and possibly the texture of your dish.

Q: Is there something I can use in place of the umami seasoning in this recipe?

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.

Mediterranean chickpea skillet in a bowl with pita bread and a fork.

A scoop of Mediterranean chickpea skillet folded in a piece of pita bread.

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!

someone eating a bowl of Mediterranean chickpea skillet while reading a magazine.

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 recipe with whole grain pita bread

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