My mom was a creative, health-conscious cook, long before it was popular to be one. Because of a severe allergy to dairy protein, we never had milk, cheese, or butter in the house. Instead, she leaned into bold spices, plant-based proteins, and global recipes, especially Indian, Latin American, and Middle Eastern dishes.
One day, I got this recipe in the mail. Just a handwritten card from her, no context. But when I made it, I could taste everything I loved about her cooking: low fuss, healthy, and full of flavor. She didn’t love cooking, but she loved good food that made you feel strong and satisfied. This dish is her to a T: quick, nutritious, and spiced just enough to wake up your taste buds.
A Plant-Powered Win
This simple skillet is not just vegetarian, it’s completely vegan. That means no meat, dairy, or animal products at all, which makes it heart-healthy, anti-inflammatory, and cholesterol-free. The star ingredient, chickpeas, offers a hearty dose of plant protein (about 15 grams per cup), fiber, and iron. According to the Harvard T.H. Chan School of Public Health, diets rich in legumes, such as chickpeas, are linked to lower rates of heart disease, type 2 diabetes, and certain types of cancer.
The spices aren’t just for flavor, either. Cumin supports digestion by increasing enzyme activity and nutrient absorption. Cinnamon may help regulate blood sugar levels and improve insulin sensitivity, especially in older adults. And paprika and cayenne bring powerful antioxidant and anti-inflammatory benefits thanks to their capsaicin and carotenoid content. One of the best features is that it’s quick. From pan to plate in about 30 minutes, this dish is perfect for anyone looking for a nourishing, budget-friendly dinner that doesn’t require fancy ingredients or a ton of clean-up.
Middle East Skillet (Vegan)
Serves 2–3
Ingredients:
1 tablespoon olive oil
1 medium onion, chopped
1 clove garlic, minced
1 green bell pepper, chopped
1 (15-oz) can chickpeas (garbanzo beans), drained and rinsed
1 (15-oz) can diced tomatoes
½ teaspoon ground cumin
¼ teaspoon cinnamon
½ teaspoon paprika
1/8 teaspoon cayenne (or to taste)
Salt and pepper to taste
Optional: fresh parsley or cilantro for garnish
Optional: cooked rice or couscous for serving
Instructions:
Heat olive oil in a large skillet over medium heat. Add chopped onion and cook until soft, about 5 minutes.
Add garlic and bell pepper. Cook another 3–4 minutes, stirring occasionally.
Stir in chickpeas, diced tomatoes (with juices), cumin, cinnamon, paprika, and cayenne. Season with salt and pepper.
Simmer uncovered for 10–15 minutes, until thickened slightly and flavors meld.
Serve hot, garnished with herbs and over rice or couscous if desired.
Whether you’re new to plant-based eating or just want a new go-to weeknight recipe, this dish is for you. It’s comfort food, but smarter. And it carries with it a little bit of the warmth and ingenuity my mom poured into every meal, even if she didn’t always love cooking it.
Fun Fact: A recent study published in Nutrients found that people over 50 who ate more legumes had improved memory and cognitive performance compared to those who didn’t.
About the Author
Alisandra Medbery Snyder was born near Pittsburgh and raised throughout the Midwest. She earned a master’s degree in foreign affairs and built a distinguished civilian career with the U.S. Navy, overseeing major programs supporting military readiness. In 1995, she and her husband traded the pace of Washington, D.C. for rural Tennessee, where she helped transform a small-town library into a thriving community hub. In retirement, she’s raised goats, traveled the world by RV and kayak, and taken to the skies as a licensed sailplane pilot. She now calls Charleston home.
Sources:
Harvard T.H. Chan School of Public Health. “Chickpeas (Garbanzo Beans).”
https://www.hsph.harvard.edu/nutritionsource/food-features/chickpeas-garbanzo-beans/Srinivasan, K. “Cumin (Cuminum cyminum) and black cumin (Nigella sativa) seeds: Traditional uses, chemical constituents, and nutraceutical effects.”
National Institutes of Health / NCBI
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3736918/Allen, R.W. et al. “Cinnamon use in type 2 diabetes: An updated systematic review and meta-analysis.”
U.S. National Library of Medicine
https://pubmed.ncbi.nlm.nih.gov/22007625/Reyes-Escogido, M. de L., Gonzalez-Mondragon, E.G., & Vazquez-Tzompantzi, E. “Chemical and pharmacological aspects of capsaicin.”
Molecules Journal
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5426284/Gorinstein, S. et al. “Comparative Contents of Phenolic Compounds and Antioxidant Capacity in Red Sweet Pepper and Paprika.”
Journal of Food Science
https://onlinelibrary.wiley.com/doi/full/10.1111/j.1750-3841.2008.00840.xLi, S. et al. “Higher Legume Consumption Is Associated with Better Cognitive Function among Middle-Aged and Elderly Adults in China.”
Nutrients (2022)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9315732/
