Mediterranean Diet Marinated Chickpeas

Transform your meal prep routine with this vibrant and flavor-packed Mediterranean Diet Marinated Chickpeas recipe! Bursting with protein-rich chickpeas soaked in a tangy, herbaceous marinade of extra-virgin olive oil, fresh lemon juice, red wine vinegar, and aromatic spices like cumin and red pepper flakes, this dish is as delicious as it is nutritious. Fresh parsley, mint, and red onion add a refreshing hit of Mediterranean authenticity, making it an irresistible choice for cool salads, hearty grain bowls, or a simple stand-alone snack. Ready in just 10 minutes of prep and best served after a relaxing marinade in the fridge, this no-cook, make-ahead dish is perfect for on-the-go lunches or crowd-pleasing sides that align with your healthy eating goals. Enjoy a taste of the Mediterranean lifestyle with every zesty, satisfying bite!

Nutriscore Rating: 81/100

Prep Time:10 mins

Cook Time:0 mins

Total Time:10 mins

Servings: 4

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

Directions

Step 1

Open and drain the canned chickpeas. Rinse them thoroughly under cold water to remove any excess salt and preservatives.

Step 2

In a large mixing bowl, combine the extra-virgin olive oil, lemon juice, minced garlic, chopped parsley, chopped mint, and red onion.

Step 3

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.

Step 4

Add the chickpeas to the marinade in the bowl and gently toss them until they are evenly coated with the marinade.

Step 5

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.

Step 6

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

Serving size	(1040.3g)

Amount per serving	% Daily Value*
Calories	1163.5

Total Fat 53.8g	0%
Saturated Fat 7.5g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 3657.0mg	0%
Total Carbohydrate 136.7g	0%
Dietary Fiber 34.3g	0%
Total Sugars 25.0g
Protein 37.6g	0%

Vitamin D 0IU	0%
Calcium 367.2mg	0%
Iron 11.3mg	0%
Potassium 1744.2mg	0%

*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.

Source of Calories

Fat: 41.0%

Protein: 12.7%

Carbs: 46.3%