Mediterranean Diet Marinated Chickpeas
Indulge in the vibrant flavors of the Mediterranean with this easy and healthy recipe for Mediterranean Diet Marinated Chickpeas. Packed with protein-rich chickpeas and infused with a zesty blend of extra-virgin olive oil, fresh lemon juice, red wine vinegar, and aromatic spices like cumin, this dish is a perfect choice for clean eating. The addition of freshly chopped parsley, mint, red onion, and a hint of red pepper flakes creates a refreshing, herbaceous kick that’s both satisfying and nutrient-dense. Ready in just 10 minutes of prep time, this versatile recipe can be served as a light salad, a nutritious side dish, or even a flavorful snack. Let the chickpeas marinate overnight for a deeper infusion of Mediterranean goodness—perfect for meal prep enthusiasts or anyone craving a wholesome taste of the Mediterranean diet.
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Recipe Information
Ingredients
- 30 ounces canned chickpeas
- 3 tablespoons extra-virgin olive oil
- 3 tablespoons lemon juice
- 2 units garlic cloves, minced
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons fresh mint, chopped
- 0.25 cup red onion, finely chopped
- 2 tablespoons red wine vinegar
- 1 teaspoon ground cumin
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper
- 0.25 teaspoon red pepper flakes
Instructions
Open and drain the canned chickpeas. Rinse them thoroughly under cold water to remove any excess salt and preservatives.
In a large mixing bowl, combine the extra-virgin olive oil, lemon juice, minced garlic, chopped parsley, chopped mint, and red onion.
Add in the red wine vinegar, ground cumin, sea salt, black pepper, and red pepper flakes to the bowl. Stir the mixture until all the ingredients are well incorporated.
Add the chickpeas to the marinade in the bowl and gently toss them until they are evenly coated with the marinade.
Cover the mixing bowl with plastic wrap or a lid and refrigerate for at least 2 hours, allowing the flavors to meld together. For best results, marinate overnight.
Before serving, give the chickpeas another toss to redistribute the marinade. Serve chilled or at room temperature as a salad topping, side dish, or a standalone snack.
Nutrition Facts
Calories |
1164 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.8 g | 69% | |
| Saturated Fat | 7.5 g | 38% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3657 mg | 159% | |
| Total Carbohydrate | 136.7 g | 50% | |
| Dietary Fiber | 34.3 g | 122% | |
| Total Sugars | 25.0 g | ||
| Protein | 37.6 g | 75% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 367 mg | 28% | |
| Iron | 11.3 mg | 63% | |
| Potassium | 1744 mg | 37% | |
*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.
