Home » Side Dish » Easy Marinated Garbanzo Beans Recipe

Easy Marinated Garbanzo Beans Recipe

Marinated Garbanzo Beans are the perfect snack, salad topper, or even just a great addition to your meal-prep lineup. Honestly, once you start marinating your chickpeas, there’s no going back to plain old beans. 

chickpea salad

Did you know that chickpeas have been a staple in diets around the Mediterranean, the Middle East, and India for thousands of years? Centuries ago, people were already enjoying chickpeas. They were onto something, right? 

Fast forward to today, and we’re still finding ways to make these little beans shine. What’s not to love? They’re versatile, packed with protein, and when marinated, they transform into a flavor-packed snack or side dish that you can’t get enough of.

Now, why are we obsessing over marinated chickpeas? Simply because they’re not just another ingredient. These little gems soak up flavors like a sponge, turning from the plain Jane of legumes into the life of the party. 

They’re easy, peasy (or should I say, beany?), and absolutely delicious!

chickpeas on toast
  • A great way to incorporate more veggies and legumes into your diet.
  • Each ingredient is chosen to ensure a perfect balance and the best flavor possible.
  • Whether serving over toasted bread or mixed into a chickpea salad, the options are endless.
  • Very versatile! Whether you’re using dry chickpeas or canned chickpeas, this recipe caters to all.
  • No stress, just easy and delicious. This recipe is straightforward, making it perfect even for beginners in cooking.
  • A dish that’s not just tasty but also nutritious. Chickpeas are packed with protein and fiber, making this a healthy option.
  • Sustainability at its best. This recipe encourages using ingredients like olive oil, vinegar, and fresh produce, promoting a greener lifestyle.
  • Easy to make and even easier to enjoy, especially on those hot summer days or for a dinner tonight that needs a quick, satisfying side.
marinated garbanzo bean salad

Serves: 7-8 | Prep Time: 10 minutes | Chill Time: 30 minutes | Total Time: 40 minutes

  • 1 2/3 cups/285g cooked chickpeas, drained (1 15oz can)
  • 1 1/2 cups/250g cherry or grape tomatoes, halved or quartered
  • 2 small/60g shallots, minced
  • 3 tbsp/45ml red wine vinegar
  • 1/3 cup/78ml olive oil
  • 1/2 cup/9g fresh parsley leaves, chopped
  • 1/2 cup/12g fresh cilantro leaves, chopped
  • 1 tsp/2g crushed red pepper flakes
  • 1 tsp/6g salt

To serve:

  • Toasted bread or cooked creamy polenta

1. Wash and dry the parsley and cilantro leaves. Finely chop.

2. Minced the shallot. Cut the tomatoes in halves or quarters depending on size.

3. In a large bowl, combine chickpeas, minced shallot, tomatoes, parsley and cilantro.

4. Add the vinegar, olive oil, crushed red pepper flakes, and salt. Toss to evenly coat everything. Cover and set in the fridge for at least 30 minutes for the flavours to develop.

Notes

  • Chickpeas can be replaced with any sort of white bean or even black eyed peas.
  • Serve over toasted crusty bread or creamy polenta. Can also be mixed with cooked pasta for a simple pasta salad.
  • Serve over toasted crusty bread or creamy polenta. Can also be mixed with cooked pasta for a simple pasta salad.
  • Keeps for up to 3 days in the fridge. Mixture will get spicier the longer it sits.
marinated garbanzo beans recipe

🥗 Avocado oil or sesame oil – Swap olive oil with avocado oil for a lighter taste or sesame oil for an Asian twist. Each oil will introduce a unique layer of flavor to your marinade.

🥗 Balsamic vinegar or champagne vinegar – Instead of red wine vinegar, try balsamic vinegar for a sweet and tangy kick or champagne vinegar for a milder acidity. 

🥗 Fresh dill, basil, fried oregano – Feel free to mix up the herbs. Fresh dill or basil can replace parsley for a different herbal note. Dried oregano can be used if fresh herbs aren’t available, though fresh is always preferable for the best flavor.

🥗 Cucumber, red onion, or carrots – Toss in diced cucumber or thinly sliced red onion to introduce more crunch and vibrant color. Slivered carrots can also add a sweet, earthy taste and make the dish even more visually appealing.

🥗 Quinoa or tofu feta – For an extra protein hit, mix in some quinoa. If you’re keeping it vegan, tofu feta is another fantastic option.

🥗 Maple syrup or brown sugar – Add a drizzle of maple syrup or a sprinkle of brown sugar to the marinade for a subtle sweetness that balances the acidity and heat, especially if you’re incorporating balsamic vinegar.

🥗 Lime juice, lemon juice, or orange juice – Try lime juice, lemon juice, or a bit of orange juice for an added citrus note. These options can add an unexpected but delightful twist to the marinade flavors.

🥗 Bell peppers, kale, or arugula – For a more colorful and nutritious dish, add diced bell peppers, shredded kale, or arugula. These veggies can wilt slightly in the marinade, adding texture and layers of taste.

marinated chickpeas with polenta

🥣 As a Salad Topper: Level up your greens by spooning these flavorful beans over a bed of mixed lettuce, arugula, or kale. The beans add protein and a burst of flavor.

🥖 Bruschetta Style: Scoop a generous amount onto toasted slices of baguette or your favorite crusty bread. Drizzle with a bit of olive oil and balsamic reduction for an appetizing starter.

🌯 In Wraps and Pitas: Mix the beans with some diced cucumber, red onion, and a dollop of hummus. Then, stuff them into pitas or roll them in tortillas for a quick, nutritious lunch.

🥗 Chickpea Salad Bowl: Combine the marinated chickpeas with quinoa, diced vegetables (like bell peppers and cucumbers), and vegan cheese for a Mediterranean-inspired salad bowl. Finish with a drizzle of olive oil and lemon juice for extra freshness.

🍲 With Grain Dishes: Serve the marinated chickpeas alongside or mixed into warm grain dishes like farro, barley, or rice. The marinade flavors will infuse the grains, creating a delicious and hearty side or main dish.

🥙 Stuffed Vegetables: Scoop out the insides of tomatoes, bell peppers, or zucchini and fill them with marinated chickpeas for a delightful and visually appealing appetizer or light meal.

💡 Creative Toppings: Use them as a topping for avocado toast, a flavorful addition to baked potatoes, or even as a mix-ins for scrambled eggs or omelets for a protein boost.

  1. Preparation: After allowing the beans to simmer in their marinade and cool down, transfer them to a medium bowl if they’re not already in one. Make sure any utensils used, like a whisk or spoon, are clean to avoid introducing bacteria.
  2. Choosing Containers: Opt for oil-packed, airtight containers for storage. This could be glass jars or plastic containers with tight-sealing lids. A teaspoon of extra olive oil on top can act as a barrier to air, keeping the beans fresher longer.
  3. Refrigeration Rule of Thumb: As a general rule of thumb, marinated chickpeas will last in the fridge for up to three days. Ensure your fridge temperature is set correctly to keep them at their best.
  4. Stir Occasionally: If you’re using them throughout the week for meal prep or as a veggie snack, give the beans a gentle stir or shake in their container to redistribute the marinade and flavors.
  5. Freezing Is an Option: For longer storage, marinated garbanzo beans can be frozen. Use a freezer-safe container or bag. When ready to enjoy, thaw in the refrigerator overnight. Keep in mind, freezing may slightly alter their texture.
  6. Meal Planning: If you love chickpeas and plan to use them in various dishes, portion them out based on your meal prep schedule or the amount of chickpeas needed for specific recipes from your cookbook.

MORE VEGAN BEANS RECIPES

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FREQUENTLY ASKED QUESTIONS

WHAT ARE THE HEALTH BENEFITS OF EATING CHICKPEAS?

Chickpeas are a fantastic source of protein, fiber, vitamins, and minerals. They can aid in digestion, help manage weight by promoting feelings of fullness, and support heart health due to their content of soluble fiber and healthy fats. Eating chickpeas regularly can be a great part of a balanced diet, as advised by many professional nutritionists.

CAN I USE CANNED CHICKPEAS INSTEAD OF COOKING CHICKPEAS FROM DRY?

Absolutely! Canned chickpeas are a convenient and time-saving option for this recipe. Just be sure to rinse and drain them well before use. If you’re aiming for a more homemade taste or want to control the sodium, cooking chickpeas from dry using a pressure cooker or instant pot can be a great choice.

CAN I MAKE MARINATED GARBANZO BEANS WITHOUT OIL?

For an oil-free version, substitute the olive oil with a bit of vegetable broth or water. This will change the texture slightly but still allows the beans to absorb the flavors of the herbs and vinegar. It’s a great way to reduce the fat content if desired.

HOW CAN I INCORPORATE MARINATED GARBANZO BEANS INTO A LOW-CARB DIET?

While chickpeas are not particularly low in carbs, they are rich in fiber and protein, making them a nutritious choice even for those on a moderate carb diet. To incorporate them into a low-carb diet, serve them with a side of leafy greens like kale or arugula and other non-starchy vegetables, balancing out the meal.

CAN I SUBSTITUTE CHICKPEAS WITH OTHER BEANS?

Yes, chickpeas can be substituted with great northern beans, cannellini, or even black-eyed peas in this recipe. Each type of bean will bring a slightly different texture and flavor to the dish, but they all go well with the marinade. It’s a great recipe to experiment with and find your favorite combination!

chickpea salad

Easy Marinated Chickpeas

This Marinated Garbanzo Beans recipe is the secret to making your chickpeas go from good to "can’t-stop-eating-this" great. With just chickpeas, some simple ingredients, and a bowl, you can create a dish that's flavorful and screams deliciousness.
5 from 1 vote
Print Rate
Prep Time: 10 minutes
chill time: 30 minutes
Servings: 8 salad toppers
Calories: 148kcal
Author: SHU-CHUN

Ingredients

To serve

  • toasted bread or creamy polenta

Instructions

  • 1. Wash and dry the parsley and cilantro leaves. Finely chop.
  • 2. Minced the shallot. Cut the tomatoes in halves or quarters depending on size.
  • 3. In a large bowl, combine chickpeas, minced shallot, tomatoes, parsley and cilantro.
  • 4. Add the vinegar, olive oil, crushed red pepper flakes, and salt. Toss to evenly coat everything. Cover and set in the fridge for at least 30 minutes for the flavours to develop.

Notes

  • Chickpeas can be replaced with any sort of white bean or even black eyed peas.
  •  
    Serve over toasted crusty bread or creamy polenta. Can also be mixed with cooked pasta for a simple pasta salad.
  •  
    Keeps for up to 3 days in the fridge. Mixture will get spicier the longer it sits.

Nutrition

Calories: 148kcal | Carbohydrates: 12g | Protein: 4g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Sodium: 304mg | Potassium: 214mg | Fiber: 3g | Sugar: 3g | Vitamin A: 604IU | Vitamin C: 13mg | Calcium: 29mg | Iron: 2mg | Net Carbohydrates: 9g

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