Heart-Healthy Marinated Chickpeas
Transform your mealtime routine with this vibrant and nutrient-packed recipe for *Heart-Healthy Marinated Chickpeas*. Perfect as a side dish or a protein-rich topping for salads and grain bowls, these marinated chickpeas boast a refreshing blend of olive oil, zesty lemon juice, tangy apple cider vinegar, and a touch of maple syrup for natural sweetness. Infused with aromatic garlic, fresh parsley, basil, and warm spices like ground cumin and coriander, every bite delivers bold, irresistible flavor. Quick to prepare in just 10 minutes, this no-cook recipe is refrigerated to let the flavors meld beautifully, creating a heart-smart dish that's as satisfying as it is wholesome. Packed with plant-based protein, fiber, and healthy fats, it’s a delicious way to elevate your meals while supporting your wellness goals.
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Recipe Information
Ingredients
- 15 oz canned chickpeas
- 3 tbsp olive oil
- 2 tbsp lemon juice
- 1 tbsp apple cider vinegar
- 1 tsp maple syrup
- 2 cloves garlic, minced
- 2 tbsp fresh parsley, chopped
- 1 tbsp fresh basil, chopped
- 0.5 tsp ground cumin
- 0.5 tsp ground coriander
- 0.25 tsp red pepper flakes
- 0.5 tsp sea salt
- 0.25 tsp black pepper
Instructions
Drain and rinse the canned chickpeas under cold water to remove excess sodium. Place them in a medium-sized mixing bowl.
In a small bowl, whisk together the olive oil, lemon juice, apple cider vinegar, and maple syrup until well combined.
Add the minced garlic, chopped parsley, chopped basil, ground cumin, ground coriander, red pepper flakes, sea salt, and black pepper to the olive oil mixture. Stir to incorporate all ingredients evenly.
Pour the marinade over the chickpeas, ensuring they are fully coated. Gently toss the chickpeas in the marinade using a spatula or wooden spoon.
Cover the bowl with plastic wrap or a lid and refrigerate the marinated chickpeas for at least 2 hours, allowing the flavors to meld. For best results, let them marinate overnight.
Before serving, give the chickpeas a gentle stir. Serve chilled as a side dish or a main protein in salads or grain bowls.
Nutrition Facts
Calories |
799 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.9 g | 63% | |
| Saturated Fat | 7.5 g | 38% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2413 mg | 105% | |
| Total Carbohydrate | 73.0 g | 27% | |
| Dietary Fiber | 17.3 g | 62% | |
| Total Sugars | 16.2 g | ||
| Protein | 19.0 g | 38% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 202 mg | 16% | |
| Iron | 6.5 mg | 36% | |
| Potassium | 902 mg | 19% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
