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.

Nutriscore Rating: 86/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

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

Directions

Step 1

Heat the olive oil in a large skillet over medium heat.

Step 2

Add the diced red onion and sauté for 2-3 minutes until it begins to soften.

Step 3

Stir in the diced red bell pepper and zucchini, and cook for another 4-5 minutes until the vegetables are tender.

Step 4

Add the minced garlic and cook for 30 seconds, stirring constantly to prevent burning.

Step 5

Stir in the cherry tomatoes and cook for 3-4 minutes until they start to soften and release their juices.

Step 6

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.

Step 7

Cook for 5-7 minutes, stirring occasionally, until the chickpeas are heated through and the flavors are well combined.

Step 8

Remove the skillet from heat. Stir in the freshly squeezed lemon juice and chopped parsley.

Step 9

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

Serving size	(1228.2g)

Amount per serving	% Daily Value*
Calories	1190.0

Total Fat 42.0g	0%
Saturated Fat 5.8g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1974.2mg	0%
Total Carbohydrate 167.0g	0%
Dietary Fiber 45.1g	0%
Total Sugars 44.3g
Protein 49.2g	0%

Vitamin D 0IU	0%
Calcium 405.4mg	0%
Iron 18.2mg	0%
Potassium 3054.0mg	0%

*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.

Source of Calories

Fat: 30.4%

Protein: 15.8%

Carbs: 53.7%