Description
A quick, colorful, flavor-packed Mediterranean dish that transforms pantry staples into a satisfying meal in under 30 minutes.
Ingredients
Scale
- 2 cans chickpeas (drained and rinsed)
- 2 tbsp olive oil
- 1 medium zucchini (sliced into half-moons)
- 1 red bell pepper (seeded and sliced)
- 1 yellow bell pepper (seeded and sliced)
- 1 red onion (thinly sliced)
- 1 cup cherry tomatoes (halved)
- 2 cloves garlic (minced)
- 1 tsp paprika
- 1 tsp dried oregano
- 1/2 tsp ground cumin
- Salt and freshly ground black pepper (to taste)
- 2 tbsp fresh parsley (chopped)
Instructions
- Before cooking, drain and rinse the chickpeas and pat them dry.
- Heat a large skillet over medium-high heat and add olive oil.
- Add the dried chickpeas in a single layer and cook for 3-4 minutes until golden, tossing occasionally for another 2-3 minutes.
- Push the chickpeas to one side of the pan and add the sliced onion, sauté for 2-3 minutes, then add minced garlic for another 30-45 seconds.
- Combine the chickpeas with onion and garlic if removed.
- Add zucchini, bell peppers, tomatoes, paprika, oregano, cumin, salt, and pepper. Toss to coat.
- Cook for 6-8 minutes until the vegetables are tender-crisp.
- Stir in fresh parsley off heat and adjust seasoning before serving.
Notes
For added brightness, include a squeeze of lemon juice before serving. Serve over quinoa or rice for a complete meal.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Stir Fry
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 400
- Sugar: 5g
- Sodium: 200mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 12g
- Protein: 15g
- Cholesterol: 0mg
Keywords: chickpeas, veggie stir fry, Mediterranean, quick meals, healthy recipes