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Home » Recipes » Under 30 Minutes

Updated May 16, 2025 · This post may contain affiliate links ·

Mediterranean Chickpea Skillet

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!

JUMP TO RECIPE
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.

chickpeas in a bowl with parsley

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. 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.

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.

Stonefire brand ancient grain naan, a good choice to go with this recipe.
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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4.92 from 37 votes

Mediterranean Chickpea Skillet

A vegetarian one pot meal that's loaded with fiber and protein, easy to prep ahead, and on the table in 20 minutes.
Prevent your screen from going dark
Prep Time5 minutes mins
Cook Time15 minutes mins
Total Time20 minutes mins
Servings: 4
Calories: 315.1kcal
Author: Parsley & Parm

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

I've had a couple of people comment that this came out dull or flavorless, so I wanted to offer a couple of tips, because a LOT of people have absolutely loved this recipe.
  • 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. 
If you don't have umami seasoning, substitute 1 tablespoon of tomato paste and one tablespoon of soy sauce. Stir it into the onions and garlic just before adding it to the tomatoes, and give it a minute or two to caramelize.
Use the code PARSLEY for $5 off your first order of Graza! Olive oils.

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*

Calories: 315.1kcal | Carbohydrates: 38.2g | Protein: 11.2g | Fat: 14.8g | Saturated Fat: 4.9g | Polyunsaturated Fat: 1.8g | Monounsaturated Fat: 6.8g | Cholesterol: 25.2mg | Sodium: 697.2mg | Potassium: 304.6mg | Fiber: 5.6g | Sugar: 2.8g | Vitamin A: 3621.3IU | Vitamin C: 34.8mg | Calcium: 252.5mg | Iron: 3.1mg

*All nutritional values are estimates only. They are calculated by an online resource.

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Reader Interactions

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    4.92 from 37 votes

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    Recipe Rating




  1. Kris says

    July 12, 2025 at 6:14 pm

    Do you use canned beans?

    Reply
    • Lisa says

      July 13, 2025 at 10:44 am

      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!

      Reply
  2. Leslie says

    June 25, 2025 at 1:17 pm

    5 stars
    I cannot get over how filling and delicious this vegetarian skillet is! I'm completely obsessed with this one!

    Reply
  3. Krystle says

    June 24, 2025 at 10:08 pm

    5 stars
    I adore this kale and feta combination. I would make this again!

    Reply
    • Lisa says

      June 25, 2025 at 12:33 pm

      Yay! Yes, the kale and the feta are great together. I'm so glad you liked it!

      Reply
  4. Nicole says

    June 24, 2025 at 12:59 pm

    5 stars
    I love the combination of flavors and textures. Healthy, tasty, and easy is a combo you can't beat!

    Reply
    • Lisa says

      June 25, 2025 at 12:33 pm

      You just made my day! Thanks so much for taking the time to let me know.

      Reply
  5. Nora says

    June 24, 2025 at 11:27 am

    5 stars
    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!

    Reply
    • Lisa says

      June 25, 2025 at 12:32 pm

      Awesome! I really appreciate the review :).

      Reply
  6. Swathi says

    June 24, 2025 at 10:28 am

    5 stars
    Mediterranean chickpea skillet is so good love with feta cheese and unami flavor boost .

    Reply
    • Lisa says

      June 25, 2025 at 12:31 pm

      I'm glad you liked it! Thank you so much for letting me know.

      Reply
  7. Liz says

    June 24, 2025 at 9:11 am

    5 stars
    I love this versatile recipe! I had mozzarella on hand so I used that, and it was delicious!!!

    Reply
    • Lisa says

      June 25, 2025 at 12:34 pm

      Perfect! I am going to have to try it with mozzarella...sounds super yummy.

      Reply
  8. Thane says

    June 09, 2025 at 5:06 pm

    5 stars
    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!

    Reply
    • Lisa says

      June 09, 2025 at 6:29 pm

      Thank you so much! The chili peppers are a fantastic idea. I'm so glad you enjoyed it and really appreciate the review.

      Reply
  9. Janice says

    May 20, 2025 at 7:04 pm

    5 stars
    So good! The whole family loved it. Especially with the warm naan that I served with the dish.

    Reply
  10. Heather says

    May 17, 2025 at 7:55 am

    5 stars
    This dish is not only healthy but delicious!! Thank you for sharing this recipe.

    Reply
  11. Dawn says

    April 20, 2025 at 6:35 pm

    5 stars
    Very tasty!!!! Will add to my meal rotation. Thank you!

    Reply
    • Lisa says

      April 21, 2025 at 9:27 am

      Thank you so much for the review. I'm glad you liked it!

      Reply
  12. Nancy says

    March 24, 2025 at 9:57 am

    5 stars
    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!

    Reply
  13. Scott Spear says

    January 27, 2025 at 4:39 pm

    5 stars
    Not a vegetarian family but everyone loved this recipe.

    Reply
  14. Jo L says

    January 11, 2025 at 10:20 am

    5 stars
    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!!!

    Reply
    • Lisa says

      January 12, 2025 at 12:56 pm

      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!

      Reply
  15. Ashley says

    January 03, 2025 at 12:27 pm

    5 stars
    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!

    Reply
    • Lisa says

      January 03, 2025 at 2:07 pm

      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!

      Reply
  16. Michaela says

    December 13, 2024 at 3:54 am

    4 stars
    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.

    Reply
    • Lisa says

      December 13, 2024 at 1:30 pm

      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.

      Reply
  17. Ily D says

    December 11, 2024 at 4:57 pm

    4 stars
    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.

    Reply
    • Lisa says

      December 13, 2024 at 1:30 pm

      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!

      Reply
  18. Carnell says

    September 24, 2024 at 10:56 am

    4 stars
    I enjoyed how easy this was to make. When I make it again, I will find ways to kick up the flavor.

    Reply
    • Lisa says

      September 25, 2024 at 8:27 am

      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.

      Reply
  19. chara says

    June 19, 2024 at 1:27 pm

    5 stars
    Love this recipe, gonna make this tomorrow and let my family try. Thanks for sharing

    Reply
  20. Kim says

    June 19, 2024 at 1:15 pm

    5 stars
    I loved how easy this was to make, and it was easy to customize too!

    Reply
  21. Chenee says

    June 19, 2024 at 1:13 pm

    5 stars
    Such a healthy and delicious recipe! I love when the two of those things come together.

    Reply
  22. DK says

    June 19, 2024 at 12:41 pm

    5 stars
    Wow - love this chickpea skillet dish! I added some white wine in place of the broth and it added extra flavor to the dish!

    Reply
  23. Angela says

    June 19, 2024 at 11:46 am

    5 stars
    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!

    Reply
  24. Sharon says

    April 08, 2024 at 2:23 pm

    Oooo, I will need to try the baking soda tip. This recipes looks so incredibly delicious and healthy, can't wait to try it.

    Reply
  25. Kelly says

    February 15, 2023 at 4:19 pm

    5 stars
    This was so tasty and filling, I couldn’t wait to make it again! Healthy, flavorful and easy.

    Reply
    • Lisa says

      February 22, 2023 at 10:34 am

      Thank you so much Kelly! I'm glad you enjoyed it :).

      Reply
  26. Geoff says

    October 12, 2022 at 10:27 am

    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!!!

    Reply
    • Lisa says

      October 12, 2022 at 3:24 pm

      I hope you both enjoy it. Thanks for the shout-out!

      Reply
  27. Emily Flint says

    July 28, 2022 at 6:33 pm

    5 stars
    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!

    Reply
    • Lisa says

      August 01, 2022 at 8:54 pm

      Yay! My kids love it too! Thank you for the review.

      Reply
  28. Nancy says

    July 28, 2022 at 3:01 pm

    5 stars
    This one pot chickpea meal was yummy. Everyone loved it and lunch the next day was awesome too

    Reply
    • Lisa says

      August 01, 2022 at 8:54 pm

      It's so good leftover! I'm glad everyone enjoyed it :).

      Reply
  29. Leah says

    July 28, 2022 at 6:41 am

    5 stars
    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!

    Reply
    • Lisa says

      August 01, 2022 at 8:53 pm

      Aw, thank you! I was so happy to find that tip...tart tomatoes are just not good!

      Reply
  30. Katie says

    July 28, 2022 at 5:00 am

    5 stars
    Love anything with chickpeas, and this was absolute perfection!

    Reply
    • Lisa says

      August 01, 2022 at 8:50 pm

      I'm glad you liked it! Thank you!

      Reply
  31. Andrea says

    July 27, 2022 at 7:31 pm

    5 stars
    love how wholesome this dish turned out! so tasty!

    Reply
    • Lisa says

      July 27, 2022 at 9:23 pm

      It's practically comfort food. I'm glad you liked it! Thank you!

      Reply
  32. Mallory says

    July 27, 2022 at 3:22 pm

    5 stars
    Love love love this recipe! Perfect for a weeknight dinner!

    Reply
    • Lisa says

      July 27, 2022 at 9:23 pm

      Aw, thank you!

      Reply
  33. Cindy Mom the Lunch Lady says

    July 27, 2022 at 1:02 pm

    5 stars
    Omg this is my dream dish! Chickpeas are my favourite type of bean/legumes. This will be perfect for work lunches.

    Reply
    • Lisa says

      July 27, 2022 at 9:22 pm

      That's exactly what I use this recipe for...work lunches! Enjoy!

      Reply
  34. ramona says

    July 27, 2022 at 12:47 pm

    5 stars
    This looks super delicious and flavorsome, I cant wait to give it a try. Thank you for sharing this recipe!

    Reply
    • Lisa says

      July 27, 2022 at 9:22 pm

      You're welcome! I hope you love it...let me know how it turns out.

      Reply
  35. Jess says

    July 27, 2022 at 12:43 pm

    5 stars
    This is so delicious!

    Reply
    • Lisa says

      July 27, 2022 at 9:22 pm

      Thank you!

      Reply
  36. Giangi Townsend says

    July 27, 2022 at 12:13 pm

    5 stars
    I cannot wait to give it a go. It sounds amazing. All the ingredients are my favorite and so refreshing during the summer months.

    Reply
    • Lisa says

      July 27, 2022 at 9:22 pm

      I hope you like it! This is my current favorite lunch.

      Reply
  37. Nicole says

    June 18, 2022 at 10:33 am

    Can’t wait to try! Do the calories per serving include the naan?

    Reply
    • Lisa says

      June 18, 2022 at 11:09 pm

      Yes they do! I included the naan in the ingredients specifically so it would be factored in. Enjoy!

      Reply
  38. Mirlene says

    June 14, 2022 at 11:36 am

    5 stars
    This was real easy to make! I love chickpeas and added spinach and kale for more greens.

    Reply
  39. Janessa says

    June 14, 2022 at 11:28 am

    5 stars
    This was fantastic! So simple yet so flavourful.

    Reply
  40. Tara says

    June 14, 2022 at 11:06 am

    5 stars
    Such a delicious and easy one-pot meal! I absolutely love all those flavors and the variety of color. Yum!

    Reply
  41. Cam says

    June 14, 2022 at 10:58 am

    5 stars
    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!

    Reply
  42. justin says

    June 14, 2022 at 10:49 am

    This was a hit at the brunch I just threw! Handed out the recipe to a few that wanted to make it themselves.

    Reply

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Hi, I'm Lisa!

I’m a midlife foodie on a mission to eat healthier—without giving up the foods I love.

Parsley & Parm is all about big flavor, fresh vegetables, olive oil, whole grains, and healthy proteins…with zero diet vibes.

I believe healthy eating should be about what you do eat—not what you can’t. Guidelines replace rules. Balance beats restriction. And fresh, seasonal veggies always steal the show.

More about me→

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