This Summer Squash & Chickpea Meal is a vibrant, nutrient-packed dish perfect for busy weeknights or effortless meal prep.
Bursting with fresh summer vegetables, plant-based protein from chickpeas, and fiber-rich goodness, it’s light yet satisfying.
With healthy fats from avocado oil and minimal seasoning, this quick, 30-minute recipe is both wholesome and versatile, making it ideal for everyday cooking.
Summer Squash and Chickpea Salad
Equipment
- 1 large skillet
- 1 Cutting board
- 1 Sharp Knife
- 1 Measuring Spoon Set
- 1 Can Opener
- 1 – Spatula or wooden spoon
Ingredients
- 2 tsp avocado oil
- 1/2 white onion diced
- 1 15- oz can chickpeas drained and rinsed
- 1/4 tsp garlic powder
- 1 red bell pepper diced
- 1 small yellow squash diced
- 1 small green zucchini diced
- 1/2 tsp smoked paprika
- 1/4 tsp Himalayan sea salt
- 1/2 cup steamed corn ~1 ear
- 1 cup cherry tomatoes halved
- Pinch of red pepper flakes optional
For serving:
- Squeeze of lemon
- Fresh basil leaves torn
Instructions
- Heat the Oil: Place a large skillet over medium-high heat and add 2 teaspoons of avocado oil. Allow the oil to warm for about 1 minute until it shimmers slightly. Warming the oil properly ensures that the vegetables will sauté evenly and helps release their natural flavors.
- Cook the Onion and Chickpeas: Add the diced white onion to the skillet, followed by the drained and rinsed chickpeas. Sprinkle 1/4 teaspoon of garlic powder over the mixture. Stir well to coat the chickpeas and onions evenly with the oil and seasoning. Sauté for 3-4 minutes, stirring occasionally, until the onions become translucent and the chickpeas develop a slight golden-brown exterior. This step builds a flavorful base for the dish.
- Add the Bell Pepper: Next, add the diced red bell pepper to the skillet. Stir to combine and cook for an additional 2 minutes. The bell pepper should soften slightly while retaining a bit of its crunch, contributing both texture and a natural sweetness to the dish.
- Incorporate Summer Squash and Zucchini: Add the diced yellow squash and green zucchini to the skillet. Season with 1/2 teaspoon smoked paprika, 1/4 teaspoon Himalayan sea salt, and a few cracks of freshly ground black pepper. Toss gently to combine, ensuring all vegetables are coated evenly with the seasonings. Cook for 3-4 minutes, stirring occasionally, until the squash and zucchini are tender but not mushy. The goal is to maintain a balance of softness and bite.
- Add Cherry Tomatoes and Corn: Reduce the heat slightly and fold in 1 cup of halved cherry tomatoes and 1/2 cup of steamed corn kernels (approximately one ear). If you enjoy a little heat, sprinkle in a pinch of red pepper flakes at this stage. Cook for 1-2 minutes until the cherry tomatoes release their juices and begin to soften, creating a natural, flavorful sauce that lightly coats the vegetables.
- Finish with Lemon and Basil: Turn off the heat and squeeze fresh lemon juice over the entire skillet, adjusting the amount to taste. Gently toss in torn or shredded fresh basil leaves. The lemon adds brightness and balances the earthiness of the chickpeas, while the basil contributes a fragrant, herbal note that enhances the summer flavors.
- Serve and Enjoy: Transfer the mixture to plates or bowls. Optionally, garnish with additional basil leaves or a light drizzle of extra virgin olive oil. Serve warm immediately. This dish pairs beautifully with quinoa, brown rice, or whole-grain bread for a complete, balanced meal.
- Storage Tip: Allow any leftovers to cool slightly before transferring to an airtight container. Store in the refrigerator for up to one week. Reheat gently in a skillet or microwave before serving, adding a splash of water or lemon juice if needed to maintain freshness and flavor.
Notes
- Use fresh, firm vegetables for the best texture; overripe squash or zucchini can become mushy.
- Rinsing canned chickpeas thoroughly reduces sodium and removes any metallic taste.
- Avocado oil is preferred for its high smoke point, but olive oil can be substituted if needed.
- Adjust red pepper flakes to taste; they add a gentle heat but are optional.
- This dish reheats well, making it perfect for meal prep and weekly planning.
- Fresh herbs like basil or parsley added at the end enhance flavor and presentation.
- For extra protein, toss in some cooked quinoa or farro before serving.
Chef’s Secrets For Maximum Flavor
The key to making this dish truly shine lies in the layering of flavors.
Start by browning the chickpeas and onions first—this step creates a rich, nutty base.
Use smoked paprika rather than plain paprika to add subtle depth and warmth.
Cooking the summer squash and zucchini briefly ensures they remain tender-crisp rather than soggy.
Finally, always add fresh herbs and a squeeze of lemon at the end.
This bright finish awakens the natural sweetness of the vegetables and gives the dish a fresh, vibrant aroma.
For an extra flavor boost, lightly toast your chickpeas before cooking or finish with a drizzle of high-quality extra virgin olive oil.
Serving Suggestions For Summer Meals
This versatile dish works beautifully as a standalone main or as part of a larger meal.
Serve it over cooked grains such as quinoa, brown rice, or couscous for a hearty, balanced plate.
It also pairs nicely with a side of crusty bread or a fresh green salad for extra fiber and nutrients.
For a more indulgent option, sprinkle some crumbled vegan feta or nutritional yeast on top.
This recipe is excellent for both casual weeknight dinners and elegant summer gatherings due to its colorful, appealing presentation and bright, fresh flavors.
Storage Tips For Best Freshness
To maintain flavor and texture, allow the dish to cool completely before storing in an airtight container.
Refrigerated, it will keep for up to one week, making it ideal for meal prep.
When reheating, use a skillet over medium heat and add a splash of water or lemon juice to refresh the vegetables.
Avoid microwaving for long periods, which can make the squash and zucchini mushy.
If freezing, portion into single-serving containers and consume within 2-3 months; thaw overnight in the refrigerator and reheat gently on the stove.
Frequently Asked Questions
1. Can I use other vegetables instead of squash?
Absolutely! This recipe is flexible. Try adding eggplant, carrots, or snap peas.
Keep in mind that cooking times may vary for denser vegetables, so adjust accordingly.
2. Is this recipe gluten-free?
Yes, the dish itself is naturally gluten-free. Serve it with gluten-free grains or bread if you want a complete meal while keeping it gluten-free.
3. Can I make this recipe ahead of time?
Yes, it stores well in the refrigerator for up to a week. It’s perfect for meal prep. Just add fresh herbs at the time of serving for the best flavor.
4. How can I increase the protein content?
In addition to chickpeas, you can add cooked lentils, tofu, tempeh, or a sprinkle of hemp seeds. This makes it even more filling for lunch or dinner.
5. Can I add more spice or heat?
Yes! Red pepper flakes can be increased, or you can add a pinch of cayenne pepper while cooking.
Adjust gradually to suit your taste without overpowering the vegetables.
