Mediterranean Chickpea Skillet
Hearty, flavourful and nutritious chickpeas in a delicious tomato sauce with spinach, zucchini and olives.
Servings: 6
Ingredients
- 1 tbsp olive oil or water
- 1 red large onion diced (1 ½ cup)
- 1 small zucchini cut into ½-inch dice (1 ¼ cup)
- 3 cloves garlic minced (1 heaping tbsp)
- 1 tsp dried oregano
- 1 tsp dried thyme
- ¼ tsp cloves
- ¼ tsp allspice
- ½ red chili flakes
- 680 ml jar passata strained tomatoes (24 oz)
- ¾ cup vegetable stock or water
- 1 bay leaf
- 2 -14 oz/425 g can chickpeas drained and rinsed (or 1 28 oz can, 3 cups total)
- 3 cups packed fresh baby spinach
- 170 ml jar roasted red peppers drained and roughly chopped or 1 roasted red pepper
- 1 tbsp balsamic vinegar 15 ml
- ½ cup kalamata olives chopped, optional
- ½ cup parsley chopped
- 2 tbsp nutritional yeast
- salt and pepper
- 1-2 tsp sweetener if needed
Instructions
- Cook Onion & Zucchini: In a large skillet, heat oil over medium heat (or use water for oil-free). When the pan is hot, add onions and zucchini. Cook for 4-6 min, stirring occasionally, until almost tender.
- Add Garlic & Spices: Add garlic, oregano, thyme, cloves, allspice and chili flakes. Season with salt and pepper. Cook for 1-2 mins, stirring often, until fragrant.
- Add Liquid & Chickpeas: Add passata, vegetable stock, bay leaf and chickpeas. Season with salt and pepper. Tip: pour passata into the skillet, then add vegetable stock to the empty jar. Put the lid on and give it a shake and then pour into the pan to get the excess sauce from the jar.
- Simmer: Bring to a boil over high, then reduce heat to low. Simmer for 12-14 min, stirring occasionally, until sauce reduces slightly.
- Mix in Final Ingredients: Stir in roasted red peppers, balsamic, spinach and olives. Cook for 2-3 min, stirring often, until spinach wilts. Taste and season, if needed.
- Add Toppings: Sprinkle with parsley, nutritional yeast and additional chili flakes, if desired.
- Serve: Serve on a bed of quinoa, rice, over pasta of choice or with fresh pita or naan for dipping.
Notes
If the sauce seems too acidic, you can balance with 1-2 tsp sugar, stirring it in before you add the toppings.
Roasted red peppers are easy to make at home: how to make roasted red peppers. You'll need 15-20 minutes to prepare your own roasted red peppers and this can be done while the stew is cooking.
Store the stew in the fridge in a sealed container for up to 5 days. Reheat as needed on the stovetop or in the microwave.
Nutrition
Serving: 1/6th of recipe | Calories: 235kcal | Carbohydrates: 35g | Protein: 11g | Fat: 7g | Fiber: 11g