I used to think that “healthy eating” meant a lifetime of boring salads and bland steamed vegetables. I figured flavor was the first thing to go when you decided to focus on your health. Then I discovered the vibrant, sun-drenched world of the Mediterranean diet, and everything changed! It’s a lifestyle built around joy, freshness, and incredible taste, and nothing proves that more than this gorgeous socca flatbread.
This recipe is everything I love about this way of eating, all on one crispy-edged, tender-centered, gluten-free crust. It’s one of those truly easy Mediterranean recipes that looks like a work of art but comes together with simple, beautiful ingredients. It’s my secret weapon for a quick weeknight dinner or a light lunch that feels special.
Why This Socca Flatbread Will Be Your New Favorite
When I say you’re going to fall in love with this recipe, I mean it. It has quickly become a staple in my kitchen, and I have a feeling it will in yours, too.
- Incredibly Delicious. The nutty flavor of the chickpea crust, paired with fresh summer squash, savory artichokes, and a sprinkle of salty feta, is just a perfect combination.
- Genuinely Good for You. This meal is the heart of the Mediterranean diet! It’s packed with fiber, plant-based protein, and healthy fats from olive oil and pumpkin seeds.
- Surprisingly Simple. Don’t let the beautiful final dish fool you. The batter whisks together in two minutes, and the oven does most of the work.
- Naturally Gluten-Free. The crust is made entirely from chickpea flour, making this a fantastic and satisfying chickpea flour pizza crust that everyone can enjoy.
The Magic of Simple, Sun-Kissed Ingredients
The beauty of Mediterranean cooking is that you don’t need complicated sauces or techniques. You just let fresh, high-quality ingredients shine. Here are the two that form the soul of this dish:
Chickpea Flour (The Perfect Foundation)
This is the star of our socca. Made from finely ground garbanzo beans, it creates a crust that’s not only sturdy and delicious but also full of protein and fiber. It’s what makes this flatbread so satisfying and keeps you feeling full and energized long after you’re done eating.
Extra Virgin Olive Oil (Liquid Gold)
A good quality extra virgin olive oil is non-negotiable in my kitchen. In this recipe, we use it in the batter for tenderness, in the hot pan for a crispy finish, and tossed with the zucchini for flavor. It’s the heart-healthy fat that ties all these beautiful Mediterranean flavors together.
Your Questions Answered About Our Easy Mediterranean Recipes
When you’re starting out, it’s normal to have questions. Let’s clear up a few common ones right now!
1.Is this Mediterranean socca flatbread recipe hard to make?
Not at all! The most important step is simply letting the batter rest for an hour. This allows the chickpea flour to fully absorb the water, which is the key to a perfect texture. The active cooking time is less than 20 minutes, making it perfect for a busy weeknight.
2.Would this work as a light Mediterranean lunch idea?
Absolutely! This is my favorite light Mediterranean lunch idea. A single serving is perfectly portioned and balanced. I love to pair it with a simple green salad dressed with a little lemon juice and olive oil to round out the meal.
3.What’s the best way to make the healthy zucchini ribbon recipe part?
The secret to the perfect healthy zucchini ribbon recipe is a simple vegetable peeler! Just run it down the length of the zucchini and yellow squash to create beautiful, thin ribbons. The key is not to overcook them; you want them to be just tender-crisp to maintain a little bit of freshness and bite.
Okay, are you ready to bring a little sunshine into your kitchen? Let’s get cooking!
Tuscan Sun Socca Flatbread with Zucchini Ribbons
Ingredients
For the Socca Foundation:
- 1 cup 120g chickpea (garbanzo bean) flour
- 1 cup 240ml lukewarm water
- 1 tbsp extra virgin olive oil
- 2 cloves garlic finely minced
- ½ tsp dried oregano
- ⅛ tsp freshly ground black pepper
- 1 pinch sea salt
For the Garden Layer:
- 3 tbsp extra virgin olive oil divided
- 1 cup fresh baby spinach
- ⅓ cup 80g no-salt-added tomato passata (purée)
- 1 medium zucchini
- 1 medium yellow summer squash
- ½ cup quartered artichoke hearts packed in water, drained and patted dry
- ½ cup cherry tomatoes halved
- 3 tbsp 25g crumbled feta cheese
- 1 tbsp raw pumpkin seeds pepitas
For Aromatic Embellishment:
- 1 tsp fresh thyme leaves
- Freshly ground black pepper
Instructions
- Hydrate & Infuse the Batter : In a medium bowl, whisk together the chickpea flour, lukewarm water, 1 tbsp extra virgin olive oil, minced garlic, dried oregano, black pepper, and the pinch of sea salt until no lumps remain. Cover the bowl and let the batter rest at room temperature for 1 hour. This crucial step allows the flour to fully hydrate, resulting in a superior texture.
- Temper the Pan : About 15 minutes before the batter is ready, adjust your oven rack to the middle position and preheat to 450°F (230°C). Place a 10-inch cast-iron skillet in the oven to get scorching hot.
- Forge the Foundation : Wearing sturdy oven mitts, carefully remove the preheated skillet from the oven. Add 1 tbsp of the remaining olive oil to the skillet, swirling quickly to coat the bottom. Give the socca batter a final whisk and immediately pour it into the hot skillet. It should sizzle on contact. Place the skillet back into the oven and bake for 10-12 minutes, or until the edges are set, golden brown, and pulling away from the sides.
- Assemble the Garden Layer : While the socca bakes, prepare the squash. Using a vegetable peeler, shave the zucchini and yellow squash lengthwise into thin ribbons. In a small bowl, toss the ribbons with the final 1 tbsp of olive oil. Once the foundation is set, remove the skillet from the oven. Quickly work to layer the toppings: first, wilt the spinach directly on the hot socca surface. Spread the tomato passata evenly over the spinach. Artfully arrange the squash ribbons over the sauce, followed by the artichoke hearts and halved cherry tomatoes.
- The Final Bake : Sprinkle the crumbled feta and pumpkin seeds over the vegetables. Return the skillet to the oven and bake for an additional 5-6 minutes, just until the vegetables are tender-crisp and the feta is slightly softened.
- Garnish and Serve : Remove the flatbread from the oven. Garnish immediately with fresh thyme leaves and another crack of black pepper. Let it rest in the skillet for 2-3 minutes before carefully sliding it onto a cutting board. Slice into 3 equal portions and serve warm.
Notes
- No Cast-Iron? A 9-inch round metal cake pan will also work, though you may not achieve the same level of crispiness on the edges.
- Herb Variations: Feel free to substitute fresh parsley, basil, or dill for the thyme garnish to create different flavor profiles.
- Advance Prep: The socca batter can be made up to 4 hours in advance and kept covered in the refrigerator. Bring to room temperature for 30 minutes before using.
Nutrition Facts
Per serving- Calories: 374 kcal
- Total Fat: 24 g
- Saturated Fat: 4 g
- Total Carbohydrate: 30 g
- Dietary Fiber: 9 g
- Total Sugars: 6 g
- Added Sugars: 0 g
- Protein: 13 g
- Sodium: 412 mg
I truly believe that eating well should be one of life’s greatest pleasures, not a chore. This recipe is proof that you can have a meal that is beautiful, delicious, and incredibly nourishing all at once. It’s all about celebrating fresh, whole foods and the amazing flavors they hold.
Give this recipe a try and let me know what you think in the comments below! I hope it becomes one of your favorite easy Mediterranean recipes, too.
