Prep Time: 10 minutes | Cook Time: 15 minutes | Servings: 4
This vibrant Mediterranean Chickpea & Veggie Skillet is a fast, one-pan meal bursting with flavor, color, and wholesome ingredients. Inspired by Greek and Middle Eastern cuisine, it’s a plant-based twist on shakshuka—traditionally made with eggs in a tomato-pepper sauce—but this version features protein-packed chickpeas, tender zucchini, and fragrant herbs. It’s the perfect go-to when you’re craving something hearty, healthy, and full of sunny Mediterranean vibes. With each bite, you’ll experience a delightful mix of juicy tomatoes, creamy chickpeas, and just a hint of tang from crumbled feta.
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 small red onion, thinly sliced
- 2 garlic cloves, minced
- 1 red bell pepper, chopped
- 1 medium zucchini, sliced into half moons
- 1 (15 oz) can chickpeas, drained and rinsed
- 1 (14.5 oz) can diced tomatoes (with juices)
- 1 teaspoon dried oregano
- 1/2 teaspoon smoked paprika
- Salt and freshly ground black pepper, to taste
- 1/4 teaspoon crushed red pepper flakes (optional, for a hint of heat)
- 1/3 cup crumbled feta cheese (optional, leave off if you want a vegan dish)
- Fresh parsley, chopped (for garnish)
- Lemon wedges, for serving
Instructions
- Sauté the aromatics: Heat olive oil in a large skillet over medium heat. Add the sliced red onion and cook for 2-3 minutes, until it softens and becomes fragrant.
- Add garlic and veggies: Stir in the garlic, bell pepper, and zucchini. Cook for 5-6 minutes, stirring occasionally, until the veggies begin to soften and caramelize slightly.
- Add chickpeas and seasonings: Toss in the chickpeas, diced tomatoes (with their juices), oregano, paprika, red pepper flakes (if using), salt, and pepper. Stir well to combine.
- Simmer: Reduce heat and let the mixture simmer for about 5-7 minutes, allowing the flavors to meld and the sauce to thicken slightly.
- Top with feta: Sprinkle the skillet with crumbled feta and cook for 1 more minute, just until the cheese softens slightly.
- Serve and garnish: Remove from heat, sprinkle with fresh parsley, and serve with lemon wedges on the side.
Optional Tips & Customizations
- Make it heartier: Serve over a bed of quinoa, couscous, or whole grain rice.
- Add greens: Stir in a handful of baby spinach or chopped kale during the last 2 minutes of cooking for extra nutrients.
- Switch up the cheese: Try crumbled goat cheese or shaved parmesan instead of feta.
- Leave off the cheese: This dish can be vegan if you don’t add the cheese at the end or if you use a vegan variety of cheese.
- Want eggs? Crack in 2-3 eggs during the simmering stage and cover until the whites are set but yolks are runny for a more traditional shakshuka feel.
Flavor & Sensory Experience
This dish is warm, rustic, and aromatic with notes of sweet bell pepper, earthy chickpeas, and herby oregano wafting through the air. The tomatoes provide a juicy base with a slight tang, balanced beautifully by the creamy, salty feta and the richness of olive oil. Every bite offers a satisfying contrast of textures—from the tender-crisp zucchini to the smooth chickpeas—making this an irresistible and nourishing Mediterranean comfort dish.
- Calories: 330
- Total Fat: 14g
- Saturated Fat: 2g
- Carbohydrates: 38g
- Fiber: 10g
- Sugars: 8g
- Protein: 12g
- Sodium: 400mg
- Cholesterol: 0mg
🥄 Nutritional Highlights:
- High in fiber thanks to chickpeas and veggies, great for digestion and fullness.
- Plant-based protein from chickpeas makes it filling without meat.
- Heart-healthy fats from olive oil.
- Low in saturated fat and cholesterol-free, which aligns beautifully with Mediterranean diet principles.
