This Easy Mediterranean Chickpea & Tomato Skillet is a quick and nutritious one-pan vegetarian meal that can be prepared in just 20-30 minutes. It features pantry staples like chickpeas and tomatoes, combined with fresh vegetables such as zucchini and spinach, making it a perfect option for a heart-healthy meal.
Ideal for anyone following a Mediterranean diet, this dish is packed with flavor and nutrients. It’s a simple Mediterranean dinner that highlights the essence of plant-based Mediterranean cooking, using olive oil as a base for a delicious and satisfying meal.
Vibrant Ingredients for a Heart-Healthy Meal
The Easy Mediterranean Chickpea & Tomato Skillet is a delightful blend of flavors and textures. This dish showcases a colorful mix of chickpeas, diced tomatoes, and fresh vegetables like zucchini and spinach.
Each ingredient contributes to a nutritious profile, making it an excellent choice for anyone following a Mediterranean diet dinner. The combination of plant-based ingredients ensures that every bite is packed with essential nutrients, making it a heart-healthy meal that is both satisfying and delicious.
Quick Preparation for Busy Weeknights
One of the standout features of this recipe is its simplicity. With a total preparation time of just 30 minutes, it’s perfect for busy weeknights when time is of the essence.
By utilizing pantry staples like chickpeas and diced tomatoes, along with fresh vegetables, this one-pan Mediterranean meal minimizes cleanup and maximizes flavor. The ease of preparation makes it a go-to option for those looking to enjoy a wholesome dinner without spending hours in the kitchen.
Cooking with Olive Oil
Olive oil serves as the foundation for this vibrant dish, enhancing the flavors of the ingredients while providing healthy fats.
This olive oil-based recipe not only adds richness but also aligns perfectly with the principles of the Mediterranean diet, which emphasizes the use of healthy fats. The oil helps to sauté the garlic and vegetables, creating a fragrant base that elevates the overall taste of the skillet.
Fresh Vegetables for Added Nutrition
Incorporating fresh vegetables like zucchini and spinach not only adds color but also boosts the nutritional value of the dish.
These vegetables are rich in vitamins and minerals, making this a fresh vegetables recipe that supports a balanced diet. The zucchini adds a slight crunch, while the spinach wilts beautifully, blending seamlessly into the mix. Together, they create a satisfying texture that complements the chickpeas and tomatoes.
Garnishing for Presentation
Presentation plays a key role in enjoying a meal, and this skillet dish is no exception.
Garnishing with fresh parsley not only enhances the visual appeal but also adds a burst of freshness to each serving. The vibrant colors of the dish, combined with the rustic wooden table setting, make it an inviting option for any dinner table. This simple Mediterranean dinner is sure to impress guests and family alike.
Serving Suggestions and Variations
This Easy Mediterranean Chickpea & Tomato Skillet can be enjoyed on its own or paired with a variety of sides.
Consider serving it alongside whole grain bread or over a bed of quinoa for a more filling meal. For those looking to experiment, adding other vegetables or spices can create new flavor profiles, making this a versatile dish that can adapt to different tastes and preferences.
Quick and Healthy Chickpea Skillet
This chickpea and tomato skillet is a vibrant dish that brings together the goodness of fresh vegetables and pantry staples. The recipe serves 4 and takes about 30 minutes to prepare, making it a perfect choice for a busy weeknight dinner.
Ingredients
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 can (14.5 oz) diced tomatoes, with juices
- 1 medium zucchini, diced
- 2 cups fresh spinach or kale, chopped
- 3 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon cumin
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Instructions
- Heat the olive oil in a large skillet over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant.
- Add the diced zucchini to the skillet and cook for about 3-4 minutes until slightly softened.
- Stir in the chickpeas, diced tomatoes (with juices), oregano, cumin, salt, and pepper. Cook for another 5-7 minutes, allowing the mixture to simmer.
- Add the fresh spinach or kale and cook until wilted, about 2-3 minutes.
- Remove from heat and garnish with fresh parsley if desired. Serve warm.
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
Nutrition Information
- Servings: 4 servings
- Calories: 250kcal
- Fat: 10g
- Protein: 12g
- Carbohydrates: 30g