Mediterranean Chickpea Skillet Recipe

Mediterranean Chickpea Skillet Recipe 

This Mediterranean Chickpea Skillet definitely helped that process along, with fiber and protein-rich chickpeas simmered with lightly spiced tomatoes and greens. It takes 20 minutes to get on the table and only needs some warm whole wheat pita bread on the side. 

POWER UP YOUR PROTEIN WITH CHICKPEAS AND WHOLE GRAINS

Chickpeas are a  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.

Variations For 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!

⭐A vegetarian one pot meal that’s loaded with fiber and protein, easy to prep ahead, and on the table in 20 minutes.

Prep Time: 5 minutes 

Cook Time: 15 minutes 

Total Time: 20 minutes 

Servings: 4 

Ingredients For

⭐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 For

⭐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.

NUTRITIONAL INFO:

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