Inspired by Trader Joe's, these Greek marinated chickpeas are spiced with oregano, cumin, fresh parsley and lemon. A flavorful addition to wraps, salads and bowls!
As a Canadian, one of my favourite things to do when I'm in the States is to hit up Trader Joe's. It's seriously the dietitian's version of a candy store. My most recent find was the Greek marinated chickpeas, and I was blown away. It's crazy how some simple ingredients can level up the humble chickpea to a flavour packed protein source.
I'm obsessed with adding them to a vegetarian adult lunchable with with quinoa, feta, veggies, hummus and pita. I've also been throwing them onto kale crunch salads and quinoa salads for a quick protein source.
Now that I'm back home, I knew I had to recreate them in my own kitchen. Not only are chickpeas super affordable, but you can easily marinate them for half the price! If you're getting bored with the same plant-based protein sources, these Greek marinated chickpeas will be a welcome addition to your meals and snacks.
Why This Recipe Is Dietitian Approved
- Vegetarian protein source. Chickpeas are a great source of plant-based protein, with 12g in a half cup.
- Easy meal prep. Having a protein on hand makes healthy eating during the week SO easy.
- Flavourful addition to meals. Don't underestimate the power that marinated chickpeas can bring to a meal. It's healthy eating that actually tastes good!
Ingredients
Chickpeas. I typically use canned chickpeas (look for a low-sodium option) for convenience. Dry chickpeas are another amazing budget-friendly option; be sure to soak and cook according to package instructions.
Spices. For these Greek marinated chickpeas, we use ground cumin, dried oregano, garlic powder, salt and pepper. Make sure your spices are as fresh as possible and not expired. If left in the cupboard for too long spices will lose their potency, and will result in a less flavorful dish. If you prefer to use fresh garlic, swap the garlic powder for 2 cloves of diced garlic.
Parsley. Both curley and flatleaf parsley are good options. Using fresh parsley adds some colour, freshness and brightens up the chickpeas!
Lemon. We use the juice and zest in this recipe. For this reason and the best flavour, fresh lemon is best. As a rule of thumb, one medium lemon usually yields about 2 tablespoon of lemon juice and 1 teaspoon of lemon zest.
Olive oil. Look for an extra virgin olive oil stored in an opaque, dark bottle.
Red onion. This is optional, but another way to add punch and flavour.
The complete ingredient list with measurements can be found in the recipe card below.
Instructions
In a medium mixing bowl, combine chickpeas, olive oil, lemon juice, lemon zest, ground cumin, salt, black pepper, garlic powder, dried oregano, parsley and red onion.
Stir to combine. Serve immediately or marinate for 1 hour for the most flavour.
Substitutions and Variations
To make gluten-free: This recipe is naturally gluten-free.
To make vegan/dairy-free: This recipe is naturally vegan and dairy-free.
To make nut-free: This recipe is naturally nut-free.
This is a simple base recipe, so feel free to add other items. Here are some suggestions that I've enjoyed:
- Olives
- Tomatoes
- Diced bell peppers
- Feta cheese
Equipment
Storage
Greek marinated chickpeas can be stored in the fridge for up to 5 days in an airtight container. I don't recommend storing these chickpeas in the freezer as they do contain fresh herbs and onion that will wilt after freezing. If you want to try freezing, place in the freezer for up to 3 months in an airtight container. To defrost, allow to thaw in the fridge overnight.
Top Tip
This recipe can be customized to your taste preference. Additional salt, pepper, garlic powder, oregano ,cumin and parsley can all be added.
If you aren’t a huge fan of olive oil I recommend substituting half of the olive oil (2 tbsp) with a neutral tasting oil of choice like avocado oil.
Frequently Asked Questions
If you are using canned chickpeas they are pre-cooked. If you are looking to use dry chickpeas, they will need to be cooked first. Follow the package cooking instructions for best results.
These are a great source of protein and fiber! To make them a full meal try adding them to one of the below:
- Mediterranean bowls
- Chicken shawarma bowls
- Chopped cucumber salad
- Kale Caesar wrap
I also love topping my loaded hummus with these marinated chickpeas. The best way to level up hummus for guests!
More Chickpea Recipes
Chickpeas are so versatile. Check out some other yummy chickpea recipes on the blog!
- Smashed Vegan Chickpea Salad
- Easy Chickpea Vegetable Fritters
- The Perfect Crispy Air Fryer Chickpeas
- Chickpea No Bake Cookie Dough Bites
PS. I love seeing my recipes in action! If you decide to make these Greek marinated chickpeas, don't forget to snap a photo and tag me on Instagram- @nourishedbynic or leave a comment and rating below letting me know how you liked it!
📖 Recipe
Greek Marinated Chickpeas
Ingredients
- 2 x 19 oz cans of chickpeas rinsed and drained
- ¼ cup extra virgin olive oil
- 1 lemon juice and zest
- 1.5 teaspoon ground cumin
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon garlic powder see notes
- 1 teaspoon dried oregano
- 3 tablespoon fresh parsley finely chopped
- ¼ cup red onion finely diced, optional
Instructions
- In a medium mixing bowl, combine chickpeas, olive oil, lemon juice, lemon zest, ground cumin, salt, black pepper, garlic powder, dried oregano, parsley and red onion.
- Stir to combine. Serve immediately or marinate for 1 hour for the most flavour.
Sandra says
Just what I’ve been searching for. I’m so excited to try it. I appreciate how organized and thorough this author is. It makes it easy to know what steps to take to gather, prepare and execute. When your mouth is watering reading the recipe and seeing all the fresh ingredients, you know it will be delicious. Thank you
Linette says
I am glad I looked on Pinterest. I just had a can of the Trader Joe's Greek Chick Peas and was going to attempt to make up my own recipes. But instead I found yours . Will be making this later today. Thank you for sharing.
Alison P. says
Absolutely delicious! I had to make some substitutions but kept the same flavors. I didn't have fresh lemon so I omitted the zest and used 2.5 Tbsp of bottled lemon juice. Also didn't have a red onion so added 1/2 tsp of onion powder, and didn't have fresh parsley so used roughly 1 Tbsp of dried parsley. Added it to my lunch bowl of brown rice and grilled chicken for my lunch tomorrow, but of course I had to sample them before I put them in the fridge. I can't wait to make these according to the recipe but this is definitely a new must have! Thank you!