CHICKPEA AND COURGETTE SKILLET

CHICKPEA AND COURGETTE SKILLET

Chickpea And Courgette Skillet is a simple yet flavour-packed plant-based dish perfect for any time of day. It combines tender chopped courgette with hearty chickpeas, pan-sautéed in olive oil and seasoned with aromatic cumin and sea salt. This one-pan recipe is naturally high in fibre and protein, low in fat and completely vegan, ready in just minutes. The courgette softens beautifully while still retaining bite, and the cumin imparts a warm, earthy profile that balances the mild chickpeas. It’s a satisfying meal on its own or as a side alongside grains or flatbread. The dish brings Mediterranean and Middle Eastern influences together in a comforting and clean format, ideal for meal prep, weekday lunches or a quick and nourishing dinner. With minimal ingredients and maximum flavour, this skillet meal proves that healthy eating doesn’t have to be complicated.

RECIPE CATEGORY

Lunch

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

Sauté, One-Pot Wonders

OCCASION/HOLIDAY

Fall, Picnic, Ramadan

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Vegetarian, High Fibre, Quick & Easy, Healthy, Wheat / Gluten-Free

DISH TYPE

Salad

INGREDIENTS

The ingredients required for Chickpea And Courgette Skillet are listed below:

• ½ cup canned chickpeas (rinsed and drained)

• ½ cup chopped courgette

• ¼ teaspoon ground cumin

• 1 teaspoon olive oil

• Pinch of sea salt

• Pinch of freshly ground black pepper (optional)

FULL NUTRITIONAL INFORMATION

• Calories: 157.5 kilocalories

• Fat: 6.7 grams

• Saturated Fat: 0.8 grams

• Carbohydrates: 19.7 grams

• Sodium: 284.8 milligrams

• Sugar: 4.6 grams

• Fibre: 5.5 grams

• Protein: 6.2 grams

• Calcium: 48.2 milligrams

• Iron: 1.4 milligrams

• Potassium: 256 milligrams

PREPARATION

• Prepare The Vegetables: Rinse and drain ½ cup canned chickpeas. Chop ½ cup of courgette into small half-moons or bite-sized pieces.

• Warm The Pan: Place a non-stick skillet over medium heat and add 1 teaspoon of olive oil. Let it warm for about 30 seconds.

• Sauté The Courgette: Add the chopped courgette and cook for 3 to 4 minutes until lightly golden and softened.

• Add The Chickpeas: Stir in the chickpeas and continue sautéing for 2 to 3 minutes, allowing them to warm through and lightly crisp.

• Season Well: Sprinkle in ¼ teaspoon of ground cumin, a pinch of sea salt and a pinch of freshly ground black pepper. Mix thoroughly to coat the chickpeas and courgette evenly.

• Sauté Until Fragrant: Let everything cook for 1 to 2 more minutes, stirring occasionally, until the cumin is aromatic and the ingredients are heated through.

• Serve Hot: Transfer to plates and serve immediately on its own or alongside warm grains, salad or wraps.

PREP TIME

5 minutes

COOKING TIME

8–10 minutes

TIPS

These tips can help you make a better Chickpea And Courgette Skillet:

• Drain Chickpeas: Drain the chickpeas well to avoid excess moisture in the pan.

• Cut Courgette Evenly: Cut the courgette evenly for uniform cooking and balanced texture.

• Don’t Overcrowd The Pan: Don’t overcrowd the pan or the courgette may steam rather than sauté.

• Toast Cumin: Toast the cumin briefly in the pan for a deeper aroma before adding the vegetables.

• For Extra Brightness: Add a splash of lemon juice just before serving for extra brightness.

VARIATIONS

• Spice It Up: Add a pinch of paprika, chilli powder or harissa paste for heat.

• Extra Veggies: Stir in diced red peppers, spinach or mushrooms.

• Boost Protein: Serve over quinoa or add a spoonful of hummus on the side.

• Herby Version: Finish with chopped parsley, coriander or mint for freshness.

• Zesty Upgrade: Include lemon zest for a brighter and citrus-forward taste.

• Make It Creamy: Add a spoonful of tahini or a drizzle of plant-based yoghurt for richness.

PREPPING AND STORAGE

• Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days.

• Freezing: Freeze cooled portions in a freezer-safe container for up to 1 month. Thaw overnight in the fridge before reheating.

• Reheating: Reheat gently in a pan over low heat with a splash of water or broth to avoid drying out.

• Meal Prep: Portion out with a grain or side salad for convenient and packed lunches.