Mediterranean Chickpea Skillet (Printable Version)

# What You'll Need:

→ Base

01 - 2 tablespoons extra virgin olive oil
02 - ½ onion, diced
03 - 4 cloves garlic, minced or grated

→ Seasonings

04 - 1 teaspoon cumin
05 - 1 teaspoon ground coriander
06 - 1 teaspoon umami seasoning
07 - ¼ teaspoon freshly ground black pepper
08 - Kosher salt to taste

→ Main Ingredients

09 - ½ cup vegetable broth or water
10 - 1 can (400g) fire roasted diced tomatoes
11 - 1 can (400g) chickpeas, drained and rinsed
12 - 2 cups chopped kale

→ Garnish & Serving

13 - 115g feta cheese, crumbled
14 - 1 tablespoon fresh parsley, chopped
15 - 4 whole wheat pita bread

# How to Make It:

01 - Heat the olive oil in a medium skillet over medium-low heat. Add the onions and sauté for 4 minutes, until translucent.
02 - Add the garlic and sauté for another minute.
03 - Toss in the cumin, coriander, and umami seasoning and cook for about 20 seconds until fragrant. Add the broth and stir to combine.
04 - Add the tomatoes, chickpeas, salt, and pepper. Stir to combine and bring to a moderate simmer. Allow to simmer for about 7 minutes, adjusting the heat as needed.
05 - Taste the mixture. If your tomatoes are tart, add a pinch of baking soda to neutralize the extra acid.
06 - Fold in the kale and cook for about 5 minutes, until the greens are tender. Preheat your broiler while everything is simmering.
07 - Taste and adjust the seasoning before adding the feta cheese.
08 - Sprinkle the feta cheese over the top of the mixture and transfer to your broiler for 2 minutes to melt the feta.
09 - Top with the chopped parsley and serve with warmed whole grain pita bread.

# Handy Tips:

01 - Use high-quality imported Italian tomatoes for the best flavor profile.
02 - Avoid low-sodium chickpeas as they lack sufficient seasoning.
03 - Always taste and adjust salt before adding feta, as sodium content varies between canned tomato brands.
04 - For extra depth, add several cranks of freshly ground black pepper or a pinch of red pepper flakes for heat.
05 - If umami seasoning is unavailable, substitute with 1 tablespoon tomato paste and 1 tablespoon soy sauce, caramelizing briefly with the aromatics.

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