Description
A warm, hearty, and mildly spiced vegetable chickpea skillet that is quick and easy to prepare, making it perfect for weeknight dinners.
Ingredients
Scale
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- 1 red bell pepper, diced
- 1 medium zucchini, chopped into half-moons
- 2 medium carrots, sliced thin
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 can (14 oz) diced tomatoes, with juices
- 1/2 cup low-sodium vegetable broth (or water)
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground coriander
- 1/2 teaspoon turmeric
- 1/4 teaspoon red pepper flakes (optional, for heat)
- Salt and black pepper to taste
- 2 cups fresh spinach (or kale), roughly chopped
- Juice of 1/2 lemon
- 2 tablespoons chopped fresh cilantro or parsley (optional)
- Plain yogurt or tahini, for serving (optional)
Instructions
- Prep first: drain and rinse the chickpeas, chop all vegetables, and measure spices.
- Heat a large skillet over medium heat. Warm the oil in the skillet until it shimmers.
- Add the diced onion and a pinch of salt. Cook for 4–5 minutes until the onion smells sweet and soft.
- Add the minced garlic, bell pepper, zucchini, and carrots. Sauté for 5–6 minutes until vegetables start to soften.
- Stir in the spices (cumin, smoked paprika, coriander, turmeric, red pepper flakes) and cook for 30–45 seconds to toast the spices.
- Add the chickpeas, diced tomatoes with juices, and vegetable broth. Stir to combine and bring to a gentle simmer.
- Reduce the heat and simmer uncovered for 8–10 minutes until the sauce thickens and veggies are tender. Season with salt and pepper.
- Stir in the spinach and lemon juice. Cook for 1–2 minutes until the spinach wilts.
- Serve hot, spooned over rice, quinoa, or breads, and top with yogurt or tahini if desired.
Notes
Use canned chickpeas for speed. Swap some broth for coconut milk for a creamier finish.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Skillet
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 400
- Sugar: 6g
- Sodium: 500mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 12g
- Protein: 15g
- Cholesterol: 0mg