Spicy Mediterranean Chickpeas

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A hearty plant-based dish with warm earthy spices and just the right amount of heat.

Spicy Mediterranean Chickpeas

Chickpeas are one of those legumes that are filling, satisfying, and with the right spices, bring a feeling of warmth and comfort. They’re full of protein and fiber, and make a great meat substitute. This spicy Mediterranean chickpeas recipe will hit the spot and appease even the pickiest of eaters!

Chickpeas, also known as garbanzo beans, are a staple in Mediterranean cuisine. They are an excellent source of plant-based protein, fiber, and essential vitamins and minerals. A single cup of cooked chickpeas contains approximately 15 grams of protein, making them a great option for vegetarians and vegans. Additionally, chickpeas are rich in folate, iron, magnesium, and potassium, which are essential for maintaining a healthy body. As an added bonus, they are loaded with fiber, making them a low glycemic choice to help reduce spikes in blood sugar.

Versatility in Mediterranean Cuisine

spicy Mediterranean chickpeas

One of the key reasons why chickpeas are so popular in Mediterranean cuisine is their versatility. They can be used in a variety of dishes, from salads and soups to stews and spreads. For example, hummus, a creamy dip made from chickpeas, is a staple in Mediterranean cuisine. It can be enjoyed as a dip with pita bread or used as a spread in sandwiches and wraps. Chickpeas can also be roasted and seasoned with spices to create a crunchy and flavorful snack – making them excellent for keeping the pounds off.

Health Benefits of Mediterranean Chickpeas

healthy Mediterranean snack

Chickpeas are a fantastic source of protein and fiber, making them an ideal choice for both vegetarians and those looking to incorporate more plant-based meals into their diet. By substituting meat with chickpeas, you not only reduce your consumption of saturated fats but also increase your intake of essential nutrients. The combination of protein and fiber helps to keep you feeling fuller for longer, making these spicy Mediterranean chickpeas a delicious and satiating option for any meal.

Incorporating Spicy Mediterranean Chickpeas into Your Diet

Now that you know the benefits of spicy Mediterranean chickpeas, it’s time to incorporate them into your diet. Start by experimenting with different spice combinations to find your preferred level of heat. You can also try adding chickpeas to your favorite Mediterranean dishes, such as Greek salads or vegetable stews. For a quick and easy meal, toss spicy chickpeas with roasted vegetables and serve over a bed of quinoa or couscous. The possibilities are endless!

What Will I Need?

fresh ingredients

The ingredients are quite simple, if there’s anything you need – add it to your grocery list beforehand!

  • 1 tablespoon of olive oil
  • 1 small yellow onion, diced
  • 4 cloves of garlic, peeled and minced
  • 1/2 teaspoon of ground coriander
  • 1 teaspoon of ground cumin
  • 1 pound of chickpeas (garbanzo beans,) dried and rinsed
  • 6 cups of vegetable broth, plus more as needed to cover chickpeas by 1″
  • 15 ounces of canned whole stewed tomatoes, drained
  • 1 teaspoon of red chili flakes
  • 1/2 teaspoon of salt, more to taste
  • 1/4 teaspoon of ground black pepper, more to taste
  • parsley for garnish
  • cilantro for garnish

Let’s Get Started!

healthy chickpeas recipe

This guide will show you step-by-step how to make these awesome spicy Mediterranean chickpeas! Note: If you’re looking to expedite the prep time – make use of canned chickpeas.

Step 1: Setting the Mood – First, let’s get our instant pot ready, set it to “sauté”.

Step 2: Sauté Away – Next add some olive oil, your minced garlic and onion. Get them nice and browned until you’re hit in the nose with it’s fragrances (be careful not to burn the garlic!).

Step 3: Spice Things Up! – Add your selection of spices into the mix, and give it a stir for a couple of minutes – making sure it’s roasted well.

Step 4: Adding the Heart and Soul of the Dish – Now it’s time to add the chickpeas and broth, be sure to have the broth cover the chickpeas by an inch!

Step 5: Get Your Seasonings – Stir the red chili flakes, and your salt and pepper. Then it’s time to seal all that in! Place the lid on top and set it the pressure valve to “sealing”.

Step 6: Get the Settings Right – Change the setting to “pressure cook”, then “high” and set the timer to 45 minutes – now it’s time for a break.

Step 7: Releasing the Goodness – When it’s done, give it 15 minutes for a natural pressure release before the pressure valve needs to be set to “venting”. Once that’s done it’s time to dish up and enjoy!

Proper Storage and Reheating

Got some leftovers you need to save for later (it’s unbelievable the whole batch won’t be completely wiped off the dinner table but ok!?)

Once the chickpeas have cooled to room temperature, grab an airtight container and transfer them over. Refrigerate your leftovers for about 3-4 days, ensuring the container is sealed tightly to retain freshness. When reheating the dish, add a splash of water or vegetable broth for moisture retention (you wouldn’t want dry chickpeas – trust me!). To reheat frozen chickpeas, thaw them in the refrigerator overnight and warm them on the stovetop or in the microwave.

Some Great Additions to Your Spicy Mediterranean Chickpeas

Spicy Mediterranean Chickpeas

We’ve already briefly touched on what to add to your chickpeas to make them more filling but how about a more comprehensive list?

  • Flatbreads and Pitas: A classic that you can’t go wrong with! Serve spicy Mediterranean chickpeas with warm flatbreads or pita for a delightful and satisfying meal. Add some tzatziki or plain greek yogurt for a creamy counterbalance to this slightly spicy meal.
  • Couscous or Quinoa: These grains will certainly keep you full and energized, plus they make a great lunch and a perfect dinner.
  • Roasted Vegetables: Balance your meal with a side of roasted vegetables such as bell peppers, zucchini, and cherry tomatoes.
  • Greek Salad: This totally works as a side dish or you could even combine it with a flatbread/pita for a satisfying meal. Either way, the coolness of cucumbers, tomatoes, and feta contrasts beautifully with the warmth of the chickpeas.
  • Yogurt Sauce: Prepare a simple yogurt-based sauce with mint, garlic, and a hint of lemon. This cool and tangy condiment complements the spiciness of the chickpeas.
  • Lemon Wedges: Seems simple enough, right? Squeeze the lemon wedges over the chickpeas for an enhancement to the flavors of the dish!

Frequently Asked Questions

easy chickpea recipe

Should I soak my chickpeas overnight?

It isn’t necessary, but if you’d like to cut the cooking time, this will speed up the process. Here’s how:

  • Rinse and sort chickpeas, removing debris and any rocks/stones found.
  • Place rinsed chickpeas in a large bowl. Cover with water, so that the chickpeas are covered by 3″ of water.
  • Cover bowl and allow to soak overnight.
  • Reduce cooking time in instant pot to 15 minutes, and allow a 10 minute natural pressure release.

Is it okay to use canned chickpeas?

Of course. If you use canned chickpeas, you can skip the instant pot and follow saute instructions in a pot on the stovetop. Add chickpeas last, according to the instructions, and allow to simmer 20 minutes. Salt & pepper to taste.

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Spicy Mediterranean Chickpeas

Hearty, wholesome dried chickpeas, canned tomatoes, and a few spices, and you have a tasty vegetarian meal.
Prep Time 5 minutes
Cook Time 45 minutes
Natural pressure release 15 minutes
Total Time 1 hour 5 minutes
Yield 4 servings
Serving Size 1 cup
Course Dinner
Cuisine American


  • 1 tablespoon olive oil
  • 1 yellow onion small, 1/2" dice
  • 4 garlic cloves peeled and minced
  • 1/2 teaspoon coriander ground
  • 1 teaspoon cumin ground
  • 1 pound chickpeas (garbanzo beans) dried and rinsed
  • 6 cups vegetable broth more as needed to cover chickpeas by 1"
  • 15 ounces whole stewed tomatoes canned, drained
  • 1 teaspoon red chili flakes
  • 1/2 teaspoon salt more to taste
  • 1/4 teaspoon black pepper ground, more to taste
  • parsley for garnish
  • cilantro for garnish


  • Set instant pot to "saute".
  • Add olive oil and onion, and saute for 3 minutes, until fragrant, taking care not to burn the garlic.
  • Add spices and stir, lightly toasting spices for about 2 minutes.
  • Pour in chickpeas and broth. Add more broth as needed to cover chickpeas by 1".
  • Drain canned tomatoes, and add to pot, crushing with fingers by squeezing.
  • Stir in red chili flakes, salt & pepper.
  • Place lid on instant pot, lock, and set pressure valve to "sealing".
  • Change setting to "pressure cook", and "high". Set the timer for 45 minutes.
  • Once timer is complete, allow a 15 minute natural release before carefully setting the pressure valve to "venting".

Nutrition Information

Serving: 1cup | Calories: 269kcal | Carbohydrates: 43g | Protein: 11g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Sodium: 1871mg | Potassium: 592mg | Fiber: 10g | Sugar: 12g | Vitamin A: 1063IU | Vitamin C: 14mg | Calcium: 106mg | Iron: 5mg |
Keywords Budget-Friendly, dairy-free, Diabetic-Friendly, Gluten-Free, Instant Pot, Plant-Based, Vegetarian

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Spicy Mediterranean chickpeas are a fantastic choice for individuals seeking a flavorful and nutritious meal. Whether you choose to soak your chickpeas overnight or opt for canned varieties, the result will be a dish that is both hearty and satisfying. Packed with protein, fiber, and tantalizing flavors, these chickpeas are a perfect choice for any occasion. So why not make a batch of spicy Mediterranean chickpeas and indulge in an enjoyable combination of warmth, earthiness, and just the right amount of heat? Your taste buds will thank you!

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Chef Sallie

Chef Sallie is a personal chef, recipe developer, cookbook author, and culinary instructor. She specializes in providing healthy meals for athletes, designed to prevent injury, promote healing and provide fuel for peak athletic performance. Her recipes are designed to use seasonal, whole ingredients. Her in-home and virtual cooking classes show her clients which ingredients can be used to help treat specific health issues and improve their quality of life. She is dedicated to the idea that delicious, healthy meals can be easily prepared and accessible regardless of budget.

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