Mediterranean Chickpea and Spinach Skillet
A vibrant one-pan meal with hearty chickpeas, wilted spinach, and tangy feta in a savory tomato base. This quick and healthy skillet is packed with Mediterranean flavors and ready in under 30 minutes, perfect for a satisfying weeknight dinner.
For 4 servings
Cook the quinoa.
In a small saucepan, combine the rinsed quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes, or until the water is absorbed and the quinoa is fluffy. Set aside.
TIPRinsing the quinoa removes its natural coating, called saponin, which can make it taste bitter.Sauté the aromatics.
While the quinoa cooks, heat the olive oil in a large skillet or pan over medium heat. Add the chopped onion and cook until softened, about 4-5 minutes. Add the minced garlic and cook for another minute until fragrant.
Simmer the chickpeas and tomatoes.
- Add the rinsed chickpeas, canned diced tomatoes (with their juice), dried oregano, and red pepper flakes to the skillet.
- Stir everything together and bring to a gentle simmer.
- Cook for 5-7 minutes, allowing the flavors to meld together.
TIPGently mash a few of the chickpeas with the back of your spoon to help thicken the sauce slightly.Wilt the spinach.
Add the fresh spinach to the skillet in handfuls, stirring after each addition until it wilts down. This should take about 2-3 minutes.
Finish with feta and lemon.
- Remove the skillet from the heat.
- Stir in the crumbled feta cheese and the fresh lemon juice.
- Season with a pinch of salt and black pepper to taste.
Serve the skillet.
Divide the cooked quinoa among four bowls. Top with the chickpea and spinach mixture and serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra flavor, toast the quinoa in the dry saucepan for a minute before adding water.
- 2Don't have fresh spinach? A 10-ounce package of frozen spinach, thawed and squeezed dry, works well too.
- 3Add other Mediterranean vegetables like chopped zucchini, bell peppers, or olives along with the onions.
- 4Store leftovers in an airtight container in the refrigerator for up to 3 days.
Adapt it for your goals.
Vegan
Omit the feta cheese or replace it with a plant-based feta alternative to make this dish completely vegan.
high proteinHigh protein
Stir in some shredded cooked chicken or add a can of cannellini beans along with the chickpeas for an extra protein boost.
gluten freeGluten free
This recipe is naturally gluten-free as long as you use certified gluten-free quinoa.
quickQuick
Use pre-cooked quinoa pouches to save time on the grain preparation, making this a true 20-minute meal.
Why this is on our healthy list.
Rich in Plant-Based Protein
Chickpeas are an excellent source of protein and fiber, which helps with satiety and supports muscle health.
Excellent Source of Iron
Spinach is loaded with iron, an essential mineral for transporting oxygen in the blood and preventing fatigue.
Heart-Healthy Fats
The olive oil provides monounsaturated fats, which are known to support cardiovascular health.
Complete Protein Source
Quinoa is one of the few plant foods that contain all nine essential amino acids, making it a complete protein.
Frequently asked questions
Yes, it's a very healthy meal. It's packed with plant-based protein and fiber from chickpeas, vitamins and minerals from spinach and tomatoes, and healthy fats from olive oil. The quinoa provides complex carbohydrates for sustained energy.