These Mediterranean Chickpea Zoodles with Sun-Dried Tomato Pesto are light, wholesome, and bursting with vibrant flavors.
Packed with plant-based protein from chickpeas, fiber-rich zucchini noodles, and heart-healthy fats from olive oil and pine nuts, this dish is both nourishing and satisfying.
Naturally vegan, gluten-free, and low in carbs, it’s a quick, versatile recipe perfect for everyday cooking, meal prep, or a refreshing dinner enjoyed hot or cold.
Healthy Mediterranean Chickpea Zoodles
Equipment
- 1 Baking sheet
- 1 Food processor
- 1 spiralizer or vegetable peeler
- 1 large sauté pan
- 2 mixing bowls
- 1 wooden spoon
- 1 sharp knife & cutting board
Ingredients
For the Roasted Chickpeas:
- 1 can 400 g chickpeas, drained and rinsed
- 2 tbsp olive oil
- 1 tbsp paprika
- ¼ tsp cayenne pepper
- ¼ tsp salt or to taste
- ¼ tsp black pepper
For the Zoodles:
- 2 medium zucchini or 4 small
- 2 tbsp olive oil
- 1 garlic clove minced
- 1 cup 180 g mixed olives
- 2 –3 tbsp pine nuts lightly toasted
- Fresh basil leaves for garnish
For the Sun-Dried Tomato Pesto:
- 110 g 4 oz sun-dried tomatoes, chopped
- 1 tbsp tomato paste
- 1 tsp honey or agave syrup optional
- 1 garlic clove minced
- ¼ cup 35 g pine nuts
- ¼ cup 60 ml olive oil
- Salt & pepper to taste
- 2 tbsp fresh basil
Instructions
- Prepare and Season the Chickpeas: Start by preheating your oven to 450°F (230°C) so it’s ready for roasting. While the oven heats, drain and rinse the canned chickpeas thoroughly, then pat them completely dry with a clean kitchen towel or paper towels. Removing extra moisture is important—it helps the chickpeas crisp up beautifully in the oven instead of steaming. Once dry, place them in a mixing bowl and drizzle with 2 tablespoons of olive oil. Add paprika, cayenne pepper, salt, and black pepper, then toss well so each chickpea is coated evenly with oil and spices.
- Roast the Chickpeas Until Crispy: Spread the seasoned chickpeas in a single layer on a baking sheet lined with parchment paper. Make sure they’re not overcrowded, as too many piled together will prevent them from crisping. Place the tray in the preheated oven and roast for about 20 minutes, shaking or stirring the chickpeas halfway through to ensure even browning. They should turn golden and crunchy with a lightly smoky flavor. Once done, remove them from the oven and set aside to cool slightly.
- Make the Sun-Dried Tomato Pesto: While the chickpeas roast, prepare the pesto. In a food processor, combine the chopped sun-dried tomatoes, tomato paste, garlic, pine nuts, olive oil, and fresh basil.If you’d like a hint of sweetness, add honey or agave syrup at this stage. Pulse the mixture until it forms a slightly chunky paste—the pesto should have texture and not be completely smooth. Taste and adjust seasoning with a little salt and pepper. Set aside until ready to toss with the zoodles.
- Spiralize or Slice the Zucchini: Wash the zucchini thoroughly, then trim off the ends. Using a spiralizer, create long noodle-like strands (zoodles). If you don’t have a spiralizer, you can use a julienne peeler or a regular vegetable peeler to create thin, ribbon-like strips. Aim for even slices so the zucchini cooks uniformly. Place the prepared zoodles on a plate lined with paper towels to absorb excess moisture, which helps prevent sogginess when cooked.
- Toast the Pine Nuts: For extra flavor, lightly toast the pine nuts before using. Place a small, dry skillet over medium-high heat. Once hot, add the pine nuts and shake the pan continuously so they toast evenly without burning. This process only takes 1–2 minutes. As soon as they turn golden and fragrant, transfer them immediately to a plate to cool (leaving them in the hot pan can cause over-browning).
- Sauté the Zucchini Noodles: Heat the remaining 2 tablespoons of olive oil in a large sauté pan over medium heat. Once the oil shimmers, add the minced garlic and cook for about 30 seconds until fragrant, being careful not to burn it. Add the zucchini noodles to the pan and toss gently with tongs to coat in the oil. Cook for 2–3 minutes, stirring occasionally, until the zoodles are tender but still firm (al dente). Avoid overcooking, as zucchini releases water quickly and can turn mushy. Season lightly with salt and pepper.
- Combine Everything Together: Remove the sauté pan from the heat and add the roasted chickpeas, olives, and sun-dried tomato pesto directly to the zoodles. Toss everything together gently but thoroughly, ensuring the noodles are coated with pesto and the chickpeas are evenly distributed. If the mixture feels too thick, you can add a drizzle of olive oil or a splash of warm water to loosen the sauce.
- Garnish and Serve: Transfer the Mediterranean chickpea zoodles to serving bowls or plates. Sprinkle with the toasted pine nuts for crunch and garnish with fresh basil leaves for a bright, fragrant finish. This dish can be enjoyed immediately while warm, or you can allow it to cool slightly and serve it chilled like a salad—perfect for meal prep or a light summer lunch.
Notes
- Zoodles (zucchini noodles) can be spiralized fresh or bought pre-spiralized for convenience.
- Drying the chickpeas before roasting ensures maximum crunch.
- Roasted chickpeas add both protein and a satisfying crunch to balance the soft noodles.
- Pine nuts should be toasted briefly to bring out their natural nutty flavor.
- Sun-dried tomato pesto can be prepared in advance and stored in the fridge.
- This dish can be served hot like a warm pasta bowl or cold as a refreshing salad.
- Fresh basil enhances both flavor and presentation, so use plenty for garnish.
- The recipe is naturally vegan, gluten-free, and low in carbs—great for healthy eating.
- Adjust spice levels by adding more or less cayenne pepper.
- If meal prepping, keep pesto, chickpeas, and noodles separate until serving.
Chef’s Secrets for Best Results
The secret to this recipe’s success lies in balancing textures and flavors.
Make sure to dry the chickpeas thoroughly before roasting; even a little moisture will cause them to steam instead of crisp.
Use a spiralizer for even, pasta-like zucchini noodles, but if you don’t own one, a julienne peeler works wonderfully too.
When cooking zoodles, less is more—sauté them quickly over medium heat just until tender yet slightly firm.
Overcooking releases too much water and creates sogginess.
Finally, don’t skip toasting the pine nuts; this small step brings a warm, nutty depth that elevates the whole dish.
Serving Suggestions and Pairing Ideas
This versatile dish can shine as both a light main course or a hearty side.
For a refreshing summer meal, serve it cold like a salad with crusty whole-grain bread on the side.
If you’re enjoying it warm, pair with roasted vegetables or a simple green salad dressed with lemon vinaigrette.
For added protein, you can top with grilled tofu, seared tempeh, or even falafel if you don’t need it to remain entirely low-carb.
A glass of crisp white wine, sparkling water with lemon, or a chilled iced tea makes a lovely pairing.
Storage Tips and Make-Ahead Advice
This recipe is excellent for meal prep, but storing components separately yields the best results.
Keep the roasted chickpeas in an airtight container at room temperature for up to two days—they’ll stay crunchy longer this way.
Store the pesto in the refrigerator for up to five days, or freeze in small portions for future use.
Zoodles should be stored raw in the fridge for up to three days and sautéed just before eating.
If storing a fully prepared batch, refrigerate for up to two days, but note that the zucchini may release some water.
Stir well before serving, and add a fresh sprinkle of toasted pine nuts and basil to revive the dish.
Frequently Asked Questions
1. Can I make this recipe without a spiralizer?
Yes! If you don’t have a spiralizer, you can still enjoy this dish by using a julienne peeler or a standard vegetable peeler to create thin, ribbon-like strips of zucchini.
It won’t look exactly like noodles, but it will taste just as delicious.
2. How do I keep zoodles from getting soggy?
The key is to avoid overcooking. Sauté them for only 2–3 minutes, just until slightly tender. Also, pat them dry with paper towels before cooking to remove excess water.
3. Can I use another nut instead of pine nuts?
Absolutely. While pine nuts add a signature flavor, you can substitute almonds, cashews, or walnuts in the pesto and garnish. Toast them lightly to bring out their flavor.
4. Is this dish good for meal prep?
Yes, but for the best texture, keep components separate—store pesto, roasted chickpeas, and raw zucchini noodles individually, then combine just before serving.
This keeps the chickpeas crunchy and the zoodles fresh.
5. What can I serve with this to make it more filling?
If you’d like a heartier meal, add a protein like grilled tofu, chickpea patties, or even roasted salmon if you’re not strictly vegan.
A side of whole-grain bread or quinoa also pairs beautifully.
