Mediterranean Chickpeas Garbanzo Beans with Vegetables
Bursting with vibrant flavors and wholesome ingredients, this Mediterranean Chickpeas (Garbanzo Beans) with Vegetables recipe is a quick and nutritious one-pan wonder perfect for busy weeknights or meal prep. Featuring tender chickpeas infused with aromatic spices like cumin, smoked paprika, and oregano, this dish is complemented by a colorful medley of sautéed red onion, bell pepper, zucchini, and juicy cherry tomatoes. A finishing touch of zesty lemon juice and fresh parsley elevates the dish to flavor perfection. Ready in just 35 minutes, this versatile dish can be enjoyed as a hearty vegan main or served as a flavorful side alongside crusty bread, rice, or quinoa. Packed with plant-based protein and Mediterranean-inspired goodness, it’s a delicious and healthy addition to your recipe rotation.
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Recipe Information
Ingredients
- 2 cups canned chickpeas (garbanzo beans), drained and rinsed
- 2 tablespoons olive oil
- 1 medium red onion, diced
- 1 medium red bell pepper, diced
- 1 medium zucchini, diced
- 1.5 cups cherry tomatoes, halved
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
- 1 medium lemon, juiced
Instructions
Heat the olive oil in a large skillet over medium heat.
Add the diced red onion and sauté for 2-3 minutes until it begins to soften.
Stir in the diced red bell pepper and zucchini, and cook for another 4-5 minutes until the vegetables are tender.
Add the minced garlic and cook for 30 seconds, stirring constantly to prevent burning.
Stir in the cherry tomatoes and cook for 3-4 minutes until they start to soften and release their juices.
Add the drained chickpeas, ground cumin, smoked paprika, dried oregano, salt, and black pepper. Mix well to coat the chickpeas and vegetables in the spices.
Cook for 5-7 minutes, stirring occasionally, until the chickpeas are heated through and the flavors are well combined.
Remove the skillet from heat. Stir in the freshly squeezed lemon juice and chopped parsley.
Taste and adjust seasoning if needed. Serve warm as a main dish or side, optionally with crusty bread or over a bed of rice or quinoa.
Nutrition Facts
Calories |
1190 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.0 g | 54% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1974 mg | 86% | |
| Total Carbohydrate | 167.0 g | 61% | |
| Dietary Fiber | 45.1 g | 161% | |
| Total Sugars | 44.3 g | ||
| Protein | 49.2 g | 98% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 405 mg | 31% | |
| Iron | 18.2 mg | 101% | |
| Potassium | 3054 mg | 65% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
