Embark on a culinary journey to the Mediterranean with our vibrant and nutrient-packed Mediterranean Chickpea and Vegetable Stir-Fry. This dish is a celebration of the colorful and flavorful ingredients typical of the region, combining chickpeas, a variety of fresh vegetables, and aromatic herbs and spices. Beyond its delightful taste, this stir-fry offers numerous health benefits. Chickpeas, a rich source of plant-based protein and fiber, contribute to a feeling of fullness and support digestive health. The diverse assortment of vegetables provides an array of vitamins, minerals, and antioxidants, promoting overall well-being. Quick to prepare and under 800 calories, this stir-fry not only caters to your taste buds but also aligns with a health-conscious lifestyle.


  • – 2 cans (15 oz each) chickpeas, drained and rinsed
  • – 2 tablespoons olive oil
  • – 1 onion, thinly sliced
  • – 3 cloves garlic, minced
  • – 1 red bell pepper, thinly sliced
  • – 1 yellow bell pepper, thinly sliced
  • – 1 zucchini, sliced
  • – 1 cup cherry tomatoes, halved
  • – 1 cup Kalamata olives, pitted
  • – 1 teaspoon dried oregano
  • – 1 teaspoon dried thyme
  • – Salt and pepper to taste
  • – Juice of 1 lemon
  • – Fresh parsley, chopped, for garnish


  1. In a large skillet or wok, heat olive oil over medium-high heat.
  2. Add thinly sliced onion and minced garlic to the skillet. Sauté for 2-3 minutes until the onion is translucent and the garlic is fragrant.
  3. Add sliced red and yellow bell peppers to the skillet. Stir-fry for 3-4 minutes until the peppers are slightly softened.
  4. Incorporate sliced zucchini, halved cherry tomatoes, and pitted Kalamata olives into the skillet. Stir-fry for an additional 3-4 minutes until the vegetables are tender-crisp.
  5. Add drained and rinsed chickpeas to the skillet, along with dried oregano, dried thyme, salt, and pepper. Stir everything together to combine and heat the chickpeas.
  6. Squeeze the juice of one lemon over the stir-fry, stirring to incorporate.
  7. Remove the skillet from heat and garnish with chopped fresh parsley.
  8. Serve the Mediterranean Chickpea and Vegetable Stir-Fry hot, either on its own or over a bed of cooked quinoa or couscous.

Health Benefits

The Mediterranean Chickpea and Vegetable Stir-Fry is a nutritional powerhouse, offering a range of health benefits through its diverse and nutrient-dense ingredients. Chickpeas, a staple in Mediterranean cuisine, provide plant-based protein, supporting muscle health and contributing to a sense of fullness. The variety of vegetables, including bell peppers, zucchini, cherry tomatoes, and Kalamata olives, adds vitamins, minerals, and antioxidants, promoting immune function and overall well-being.

The inclusion of olive oil not only enhances the flavor but also provides heart-healthy monounsaturated fats. The aromatic herbs and spices, such as oregano and thyme, bring anti-inflammatory and antimicrobial properties to the dish. This stir-fry is a low-calorie option that doesn’t compromise on taste or nutritional value. By savoring the Mediterranean Chickpea and Vegetable Stir-Fry, you’re not only treating your taste buds to a burst of Mediterranean flavors but also nourishing your body with a well-balanced and nutrient-rich option that supports your journey towards optimal health.