Mediterranean Veggie and Chickpea Foil Packets with Garlic Herbs

Quick Recipe Version (TL;DR)

• Yield: 4 servings
• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Total Time: 35 minutes

Quick Ingredients

• 1 (15-ounce) can chickpeas, drained and rinsed
• 1 medium zucchini (about 8 ounces), halved lengthwise and sliced (1/2-inch thick)
• 1 red bell pepper, cut into 1-inch pieces
• 1 cup cherry tomatoes
• 1/2 medium red onion, sliced (1/4-inch thick)
• 1 cup canned or jarred artichoke hearts, drained and quartered
• 1/3 cup pitted kalamata olives, halved
• 3 tablespoons extra-virgin olive oil
• 3 cloves garlic, finely minced
• 1 teaspoon dried oregano, 1/2 teaspoon dried thyme
• 3/4 teaspoon kosher salt, 1/4 teaspoon black pepper
• 2 tablespoons lemon juice + 1 teaspoon lemon zest
• 8 tablespoons water or low-sodium vegetable broth (2 tablespoons per packet)
• 1/4 cup chopped fresh parsley
• Optional: 1/2 cup crumbled feta, 1/4 teaspoon red pepper flakes

Do This

• 1. Heat oven to 425°F (220°C). Tear off 4 large sheets of heavy-duty foil (about 12 x 16 inches each).
• 2. In a large bowl, toss chickpeas and veggies with olive oil, garlic, oregano, thyme, salt, pepper, lemon zest, and lemon juice.
• 3. Divide mixture evenly among foil sheets; add 2 tablespoons water/broth to each packet.
• 4. Seal packets tightly (leave a little air space for steam) and place on a rimmed baking sheet.
• 5. Bake for 20 minutes until vegetables are tender-crisp and the chickpeas are hot.
• 6. Carefully open packets (steam is hot). Top with parsley and optional feta; taste and adjust salt/lemon.
• 7. Serve straight from the foil or pour into bowls; drizzle with a little extra olive oil if you like.

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Why You’ll Love This Recipe

• Bright and hearty: Chickpeas make it filling, while lemon and herbs keep it fresh.
• Low-effort cooking: Foil packets do the work, steaming everything tender and flavorful.
• Easy cleanup: Minimal dishes and no stuck-on pan mess.
• Flexible: Swap vegetables, add feta, or serve it over grains for a bigger meal.

Grocery List

• Produce: zucchini, red bell pepper, cherry tomatoes, red onion, garlic, lemon, fresh parsley
• Dairy: feta cheese (optional)
• Pantry: canned chickpeas, artichoke hearts, kalamata olives, extra-virgin olive oil, dried oregano, dried thyme, kosher salt, black pepper, low-sodium vegetable broth (or water), red pepper flakes (optional)

Full Ingredients

Foil-Packet Mediterranean Veggie & Chickpea Mix

• Heavy-duty aluminum foil: 4 sheets, about 12 x 16 inches each (or double up regular foil)
• Chickpeas: 1 (15-ounce) can, drained and rinsed
• Zucchini: 1 medium (about 8 ounces), halved lengthwise and sliced into 1/2-inch half-moons
• Red bell pepper: 1, cut into 1-inch pieces
• Cherry tomatoes: 1 cup (about 6 ounces), left whole
• Red onion: 1/2 medium, sliced 1/4-inch thick
• Artichoke hearts: 1 cup, drained well and quartered
• Kalamata olives: 1/3 cup, pitted and halved

Olive Oil, Garlic & Herb Seasoning

• Extra-virgin olive oil: 3 tablespoons
• Garlic: 3 cloves, finely minced (about 1 tablespoon)
• Dried oregano: 1 teaspoon
• Dried thyme: 1/2 teaspoon
• Kosher salt: 3/4 teaspoon
• Black pepper: 1/4 teaspoon
• Lemon zest: 1 teaspoon (from 1 lemon)
• Lemon juice: 2 tablespoons (freshly squeezed)
• Water or low-sodium vegetable broth: 8 tablespoons total (2 tablespoons per packet)
• Red pepper flakes: 1/4 teaspoon (optional, for gentle heat)

To Finish (Highly Recommended)

• Fresh parsley: 1/4 cup, chopped
• Feta cheese: 1/2 cup, crumbled (optional)
• Extra lemon wedges: for serving (optional)
• Extra-virgin olive oil: 1 to 2 teaspoons for drizzling (optional)

Step-by-Step Instructions

Step 1: Heat the oven and prep the foil

Arrange an oven rack in the middle position and heat the oven to 425°F (220°C). Tear off 4 sheets of heavy-duty aluminum foil, each about 12 x 16 inches. Lay them out on the counter and slightly crease the edges upward to help catch any juices while you fill them.

If you only have standard foil, use two layers per packet to reduce the chance of tearing and leaking.

Step 2: Mix the vegetables and chickpeas with the Mediterranean seasoning

In a large bowl, combine the chickpeas, zucchini, bell pepper, cherry tomatoes, red onion, artichoke hearts, and kalamata olives.

Add 3 tablespoons extra-virgin olive oil, the minced garlic, dried oregano, dried thyme, kosher salt, black pepper, lemon zest, lemon juice, and red pepper flakes (if using). Toss thoroughly until everything is evenly coated and glossy.

Step 3: Build the foil packets (and add steam power)

Divide the mixture evenly among the 4 foil sheets, placing it in the center of each one. Pour 2 tablespoons water or low-sodium vegetable broth into each packet (total 8 tablespoons). This small amount of liquid creates gentle steam, helping the vegetables soften without drying out and keeping the chickpeas plump.

Step 4: Seal the packets tightly (but leave a little room)

To seal each packet, bring the long sides of foil up and together over the food, then fold down in tight 1/2-inch folds until you reach the top of the food. Fold the short ends inward to close.

Tip: Leave a small air pocket above the food so steam can circulate. Make sure the seals are tight to prevent leaking.

Step 5: Bake until tender-crisp and steamy

Set the packets on a rimmed baking sheet (this makes them easier to move and catches any drips). Bake at 425°F (220°C) for 20 minutes.

The vegetables should be tender-crisp (not mushy), the tomatoes slightly slumped, and the chickpeas hot all the way through.

Step 6: Open carefully, then brighten and finish

Remove the baking sheet from the oven. Let packets rest for 2 minutes, then open them carefully by slicing or unfolding the top seam away from your face; the trapped steam is very hot.

Sprinkle each packet with fresh parsley and (if using) crumbled feta. Taste and adjust: add a pinch of salt, a squeeze of lemon, or a small drizzle of olive oil if you want it richer and silkier.

Step 7: Serve

Serve straight from the foil packets for a rustic feel, or pour into shallow bowls to catch every bit of the lemony, garlicky juices.

This is great as-is, or spooned over cooked couscous, quinoa, or rice if you want to stretch it into a larger meal.

Pro Tips

• Cut for even cooking: Keep zucchini slices around 1/2 inch and onion slices around 1/4 inch so everything steams at the same pace.
• Drain the artichokes well: Excess jar liquid can make the packets watery and dilute the flavor.
• Don’t skip the added liquid: The 2 tablespoons water/broth per packet is key for a true steam effect and tender vegetables.
• Garlic control: Finely minced garlic perfumes the whole packet. If you’re sensitive to strong garlic, use 2 cloves instead of 3.
• For deeper flavor: Open the packets and broil for 2 minutes (keep the food on the baking sheet, not in foil under the broiler) to lightly blister tomatoes and edges.

Variations

• Protein boost: Add 8 ounces diced halloumi (or cooked shredded chicken) to the bowl before portioning into packets; keep bake time the same.
• More greens: Add 2 packed cups baby spinach to the bowl, but stir it in after baking (it will wilt instantly from the heat in the open packets).
• Grill option: Grill sealed packets over medium-high heat (about 400–450°F) for 12–15 minutes, turning once halfway through.

Storage & Make-Ahead

Let leftovers cool, then refrigerate in an airtight container for up to 4 days. Reheat gently in the microwave in 60–90 second bursts, stirring between bursts, or warm in a skillet over medium heat with 1–2 teaspoons water to loosen the juices.

Make-ahead: Chop the vegetables and mix the dry seasonings up to 24 hours ahead. Store chopped vegetables (and drained chickpeas) in separate containers. Toss with olive oil, garlic, lemon, and seasonings right before baking for the freshest flavor.

Nutrition (per serving)

Approximate, per 1/4 recipe (without feta): 350 calories, 11 g protein, 18 g fat, 38 g carbohydrates, 10 g fiber, 520 mg sodium.