Approved by Michaelangelo Larive, OurCheff
One skillet of blistered peppers, zucchini and cherry tomatoes with cumin-oregano chickpeas, wilted spinach, briny olives and a finish of lemon and feta. Meatless Mediterranean dinner in about 30 minutes — about 400 calories and 13 g fiber a serving (estimated).
10 minPrep
20 minCook
30 minTotal
4 (to 10)Servings
At a glance
- Diet: Mediterranean, High-fiber, Gluten-free, Vegetarian, Low-calorie, Meal prep, Anti-inflammatory (Not dairy-free as written (includes feta). Chickpeas keep it out of Paleo/Whole30/AIP/Keto. Protein ~16 g — not tagged High-protein.)
- Estimated per serving: 400 calories, 16 g protein, 45 g carbs, 20 g fat
- Equipment: 12-inch skillet (stainless or nonstick), Wooden spoon, Can opener and colander
Step-by-step photos
1Step 1
Heat 2 tbsp oil in a 12-inch skillet over medium-high heat. Add the onion and bell pepper and cook 4–5 minutes, until the edges soften and take on a little color.
2Step 2
Add the zucchini and cook 3–4 minutes, until just tender. Stir in the garlic, oregano, paprika, cumin and pepper flakes and cook 30 seconds.
3Step 3
Add the cherry tomatoes and ¼ tsp of the salt. Cook 3–4 minutes, pressing a few tomatoes so they burst and make a light sauce.
4Step 4
Stir in the chickpeas, remaining ½ tsp salt and the black pepper. Cook 3–4 minutes, until the chickpeas are hot and lightly golden in spots. Add the remaining 1 tbsp oil if the pan looks dry.
5Step 5
Fold in the spinach and olives. Cook 1–2 minutes, until the spinach wilts. Kill the heat, squeeze in the lemon juice, and scatter the parsley and feta over the top.
6Step 6
Taste for salt (olives and feta are salty) and serve straight from the skillet.
The full ingredient list and every step are in the recipe card below.
Chef tips
- Dry the chickpeas well after rinsing so they brown instead of steam.
- Do not crowd the zucchini — you want light sear, not a watery stew.
- For clients who want animal protein, tuck in leftover grilled chicken or seared shrimp in the last 2 minutes.
Substitutions
- Dairy-free: Omit feta; finish with extra lemon, parsley and a drizzle of olive oil.
- Greens: Chopped kale works — add it with the chickpeas so it softens.
- Beans: Cannellini or butter beans can replace one can of chickpeas for a creamier bite.
- No olives: Capers (1 tbsp) add brine without the olive flavor.
Storage and reheating
Refrigerate up to 4 days. Reheat in a skillet over medium with a splash of water, or microwave covered. Feta softens on reheating — add a little fresh if you have it. Freezes up to 2 months (texture of zucchini softens; still good for lunch packs).
Mediterranean Chickpea Skillet with Spinach and Feta
Ingredients
Equipment
Method
- Heat 2 tbsp oil in a 12-inch skillet over medium-high heat. Add the onion and bell pepper and cook 4–5 minutes, until the edges soften and take on a little color.
- Add the zucchini and cook 3–4 minutes, until just tender. Stir in the garlic, oregano, paprika, cumin and pepper flakes and cook 30 seconds.
- Add the cherry tomatoes and ¼ tsp of the salt. Cook 3–4 minutes, pressing a few tomatoes so they burst and make a light sauce.
- Stir in the chickpeas, remaining ½ tsp salt and the black pepper. Cook 3–4 minutes, until the chickpeas are hot and lightly golden in spots. Add the remaining 1 tbsp oil if the pan looks dry.
- Fold in the spinach and olives. Cook 1–2 minutes, until the spinach wilts. Kill the heat, squeeze in the lemon juice, and scatter the parsley and feta over the top.
- Taste for salt (olives and feta are salty) and serve straight from the skillet.
Notes
- Dry the chickpeas well after rinsing so they brown instead of steam.
- Do not crowd the zucchini — you want light sear, not a watery stew.
- For clients who want animal protein, tuck in leftover grilled chicken or seared shrimp in the last 2 minutes.
- Dairy-free: Omit feta; finish with extra lemon, parsley and a drizzle of olive oil.
- Greens: Chopped kale works — add it with the chickpeas so it softens.
- Beans: Cannellini or butter beans can replace one can of chickpeas for a creamier bite.
- No olives: Capers (1 tbsp) add brine without the olive flavor.
FAQs
Is this recipe gluten-free?
Yes, as written.
Can I make it ahead for meal prep?
Yes. It reheats well. Pack lemon and extra parsley to refresh each portion.
How do I keep it low-sodium?
Rinse the chickpeas thoroughly, use low-sodium or no-salt-added cans when you can find them, and start with ½ tsp salt — olives and feta bring plenty.
Approved by Michaelangelo Larive, OurCheff. Nutrition is estimated from USDA FoodData Central. Images on this page are AI-generated illustrations, not photos of the tested dish. How we make our recipes.
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