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Home » Vegetarian Main Dishes

May 24, 2022

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!

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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.

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. 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.

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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5 from 14 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.
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Servings: 4
Calories: 315.1kcal
Author: Parsley & Parm

Equipment

  • 1 Skillet

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

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

If you don't have umami seasoning, substitute 1 tablespoon of tomato paste with 1 teaspoon of tamari or soy sauce. Add the tomato paste when you would add the umami seasoning, stirring it in to the onion, garlic, and spices and allowing to cook for a couple of minutes and caramelize. Add the tamari with the broth.

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
Love this recipe? Pin your photo @parsleyandparm on Instagram!

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Pinterest pin for Mediterranean chicken skillet, an easy vegetarian one-pot meal.

More ideas from Parsley & Parm

  • Butternut Squash, Apple, and Fennel Tian is gluten free, dairy free, and vegan!
  • Spring Vegetable Minestrone with Kohlrabi - leave out the Parm to make it vegetarian.
  • Tomato and Garlic Poached Fish - Acqua Pazza is an easy one pot fish dinner.
« Everything Bagel Cobb Salad with Smoked Salmon
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Reader Interactions

Comments

  1. 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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
  7. 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
  8. 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
  9. 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
  10. 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
  11. 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
  12. 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
  13. 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
  14. Janessa says

    June 14, 2022 at 11:28 am

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

    Reply
  15. 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
  16. 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
  17. 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 believe happiness is just as essential as diet when it comes to living a healthy life. For me, this includes eating things that bring me joy. I created Parsley & Parm to share fresh and flavorful recipes that are as delicious as they are healthy.

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