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Mediterranean chickpea skillet with spinach, tomatoes, olives, feta and parsley
Michaelangelo Larive, OurCheff

Mediterranean Chickpea Skillet with Spinach and Feta

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).
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Main Course
Cuisine: Mediterranean
Calories: 400
Ingredients Equipment Method Notes

Ingredients
  

Skillet
  • 3 tbsp olive oil divided
  • 1 medium yellow onion diced
  • 1 large red bell pepper sliced ¼ inch
  • 1 medium zucchini halved lengthwise and sliced ½ inch
  • 4 garlic cloves minced
  • 2 cups cherry tomatoes about 10 oz
  • 2 cans chickpeas 15 oz each, drained and rinsed
  • 1 1/2 tsp dried oregano
  • 1 tsp smoked paprika
  • 1/2 tsp ground cumin
  • 3/4 tsp fine sea salt
  • 1/2 tsp black pepper
  • 1/4 tsp red pepper flakes optional
  • 5 cups baby spinach
  • 1/3 cup Kalamata olives pitted, halved
  • 2 tbsp fresh lemon juice
  • 1/4 cup fresh parsley chopped
Finish
  • 3 oz feta crumbled

Equipment

  • 12-inch skillet (stainless or nonstick)
  • Wooden spoon
  • Can opener and colander

Method
 

  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.
    Onion and red bell pepper softening in olive oil in a skillet
  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.
    Zucchini, peppers and onion with garlic and spices in a skillet
  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.
    Cherry tomatoes bursting into a light sauce with the vegetables
  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.
    Chickpeas warming and browning with the vegetables in the skillet
  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.
    Spinach wilted into the chickpea skillet, topped with olives, feta and parsley
  6. Taste for salt (olives and feta are salty) and serve straight from the skillet.
    Chickpea skillet ready to serve straight from the pan

Notes

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 & 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).
Nutrition is estimated per serving (1 of 4) from USDA FoodData Central data; values vary by brand and portion.