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  • Writer's pictureShannon Crocker, RD PHEc

Easy Marinated Chickpeas

What’s your fave thing to make with a can of chickpeas?

Everyone has a can of chickpeas in the cupboard — they’re an inexpensive, planet-friendly healthy choice and they’re grown right here in Canada.

Nutritionally speaking, they are filled with gut-friendly and heart healthy fibre, antioxidants (cell-protecting plant-based compounds), and vitamins and minerals, like zinc, that we need for good health.


If you’ve got a can sitting in your cupboard and not sure what to do with them, try this: marinated them.


Chickpeas are super delish with this tangy marinade. Add them to power bowls, lettuce wraps, salads, and spicy noodle dishes.


¼ cup canola oil

2 small cloves of garlic, minced

3 tbsp light soy sauce

2 tbsp unseasoned rice vinegar or cider vinegar

1 tbsp toasted sesame oil

Pinch of chili flakes

1 can (540mL/19oz) chickpeas, drained and rinsed 


How to make:


In a small jar or bowl, whisk canola oil, garlic, soy sauce, rice vinegar, sesame oil and chili flakes.


Add chickpeas to a glass container, pour marinade in and stir gently. Cover and refrigerate for at least a few hours, stirring at least once. Keeps for up to 3 days. 

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