Mediterranean Chickpea Skillet (Printable Version)
# What You'll Need:
01 -
2 tablespoons extra virgin olive oil
02 -
½ onion, diced
03 -
4 cloves garlic, minced or grated
04 -
1 teaspoon ground cumin
05 -
1 teaspoon ground coriander
06 -
1 teaspoon umami seasoning blend
07 -
½ cup vegetable broth or water
08 -
1 can (400g) fire roasted diced tomatoes
09 -
1 can (400g) chickpeas, drained and rinsed
10 -
¼ teaspoon freshly ground black pepper
11 -
2 cups chopped kale
12 -
Kosher salt to taste
13 -
115g feta cheese, crumbled
14 -
1 tablespoon fresh parsley, chopped
15 -
4 whole wheat pita breads
# 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. Add the garlic and sauté for another minute.
02 -
Add the cumin, coriander, and umami seasoning and cook for about 20 seconds until fragrant. Pour in the broth and stir to combine.
03 -
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 to maintain a gentle bubble.
04 -
Taste the mixture. If your tomatoes are overly acidic, add a pinch of baking soda to neutralize the extra acidity.
05 -
Fold in the kale and cook for about 5 minutes, until the greens are tender. Meanwhile, preheat your broiler.
06 -
Taste and adjust the seasoning before adding the feta cheese.
07 -
Sprinkle the feta cheese over the top of the mixture and transfer to your broiler for 2 minutes to melt the feta.
08 -
Top with the chopped parsley and serve with warmed whole grain pita bread.
# Handy Tips:
01 -
Good quality tomatoes are essential to the outcome of this dish. Use imported Italian tomatoes if possible.
02 -
Avoid low-sodium chickpeas as they lack sufficient seasoning.
03 -
Always taste and adjust salt before adding the feta, as sodium content varies dramatically between tomato brands.
04 -
For a flavor boost, add extra 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.