Canned chickpeas are such a versatile ingredient! They’re packed with protein, 39 grams per cup, they’re mild in flavor and have great texture. Chickpeas are also a very affordable ingredient, especially when you think about how many health benefits are packed into them. Below I’ve included 23 of my favorite chickpea recipes, I hope you enjoy them too!
If you’ve been following along for a while, you probably know how much I love using chickpeas in my recipes! They’re nutrient dense, affordable and they happen to go so well in tons of different recipes. Although, they originate from the Middle East and are a very popular ingredient in Mediterranean food, I use them in so many different ways!
CHICKPEAS 101
Chickpeas are an annual legume from the pea, fabaceae, family. There are two main types of chickpeas.
Kabuli chickpeas are what is mainly sold, canned, in grocery stores. Kabuli chickpeas are also sometimes referred to as garbanzo beans. They have a thin coat and a smooth texture. They are also the larger of the two types.
Desi chickpeas are smaller, darker in color and have a thick coat that needs to be removed before eating. Desi chickpeas are really popular in Indian cuisine, but not seen quite as much in the US.
Chickpeas are thought to have originated in the Middle East, and from there they moved towards the Mediterranean countries. Today, they are most
1 cup of chickpeas contains 39 grams of protein.
23 EASY RECIPES THAT CAN BE MADE WITH A CAN OF CHICKPEAS
Some of these recipes use more than one can of chickpeas, but most can be cut in half if you only have one can!
This Easy Marinated Tofu is prepared quickly and marinates overnight. It has big flavor and can be enjoyed in many different ways. Pack it as a high-protein snack to help get you through the afternoon, or add it to rice and noodle bowls at dinner. Make a batch today and have it on hand all week.
I’ve been questioning my protein intake these days, and I really don’t think I’ve been getting enough. One of my goals this year is to focus more on eating a healthy, balanced diet with lots of protein. This Easy Marinated Tofu Recipe is one of the ways I’ve achieved that goal lately. I like to make a big batch on Sunday to have a protein-packed snack that I can enjoy all week.
Why You’ll Love This Easy Marinated Tofu Recipe
It’s easy to make – The marinade only takes about 5 minutes to mix up, and once the tofu is added, you can eat it immediately or let it sit in the refrigerator overnight. No cooking is involved once the tofu is marinated; you can just eat it right out of the bowl.
It’s packed with flavor – The marinade for this tofu recipe is packed with lots of flavorful ingredients, including fresh garlic and ginger, chili paste, tamari, and sesame oil.
It’s great for snacking – I originally developed this recipe to be enjoyed as a healthy, protein-packed snack. You can snack on it throughout the day or add it to your noodles, rice, or veggies for extra protein.
Why Your Body Will Love This Protein-Packed Snack
Protein – Tofu is a complete protein. It contains all nine essential amino acids that your body needs to build muscle and repair tissues. Tofu contains 10 grams of protein per half a cup, making it a great plant-based ingredient to incorporate into your diet.
Bone Health – Tofu contains high amounts of calcium and magnesium, which play a huge role in ensuring you grow and maintain healthy bones. Tofu is also rich in isoflavones, which are compounds found in plants that can help decrease the risk of osteoporosis, among other things.
Weight Loss – Tofu is high in protein and low in calories, which means that it fills you up and keeps you feeling satiated for a long time without adding unnecessary calories. Tofu is able to keep you fuller for a longer period of time because it requires a lot of energy for your body to break it down, which can help with weight management.
Marinated Tofu Recipe Ingredients
Tofu – This recipe calls for either super-firm or extra-firm tofu. I strictly use the super-firm tofu from Trader Joe’s because I enjoy the texture, and it doesn’t require additional pressing. If you can’t find super-firm, you can use extra-firm and press as much liquid out as possible before slicing.
Green Onion – Thinly sliced green onions add a nice color and freshness to the marinade. You can also add chopped cilantro if you like.
Sesame Seeds – Toasted sesame seeds add a nice crunch and pop of flavor. They also help complement the toasted sesame oil in the marinade.
Tamari – Tamari or soy sauce can be used in this recipe. I like to use the low-sodium version.
Vinegar – I like rice wine vinegar, but white distilled vinegar can also be used.
Chili Paste – I like to use Lee Kum Kee chili garlic paste, but any chili garlic paste can be used, such as sambal oelek, sriracha, or even chili crisp.
Garlic & Ginger – I like adding fresh garlic and ginger to the marinade. They both add so much flavor. Dried garlic and ginger can also be used if you don’t have fresh versions handy. I recommend about 1/4 – 1/2 teaspoon of each.
Miso Paste – I used light yellow miso paste for this recipe because it tastes pretty mellow. Any color of miso paste can be used, though.
Maple Syrup – I like using pure maple syrup as a sweetener in many recipes, especially sauces. You can also use honey or granulated sugar as a replacement.
How To Make Easy Marinated Tofu
To a medium-sized bowl, preferably one that has a lid, add the tamari, chili garlic sauce, miso paste, vinegar, garlic, ginger, maple syrup, sesame oil, sesame seeds, green onions, and a pinch of salt. Mix marinade together well and set aside.
Pat the tofu dry and press, if needed. Cut tofu into small, bite-sized pieces and add them to the bowl with the marinade. Mix tofu with marinade until all pieces are completely covered.
You can enjoy the tofu immediately, but it’s most flavorful if you let it sit in the refrigerator for at least 24 hours. I recommend giving the tofu a mix or shake at least once or twice during the marinade process to ensure all the tofu gets an even marinade.
I like to enjoy this marinated tofu, cold or at room temperature, but it’s fine to reheat it, too. Enjoy it for a protein-packed snack, or add it to rice, noodles, or veggies. Store it in the refrigerator for up to 5 days.
Recipe Frequently Asked Questions
This recipe is already vegan.
Make this recipe gluten-free by using a gluten-free tamari or soy sauce.
How long does the tofu need to marinate? I suggest at least overnight to allow the flavors to develop more. It can also be eaten immediately after making it if you prefer.
How should this marinated tofu be enjoyed? I created this recipe thinking this tofu would be eaten cold or at room temperature, more as a healthy snack than an entire meal. It can definitely be heated in a frying pan or in the oven if you prefer.
How long does this tofu last? If stored in an air-tight container or in the refrigerator, this marinated tofu should last about 5 days.
Is this tofu spicy? You can make this recipe as spicy as you want. You can add less chili garlic paste if you prefer a mild flavor, or if you like spice, feel free to add extra chili paste.
Have a question I didn’t answer? Ask me in the comment section below, and I will get back to you ASAP!
This Easy Marinated Tofu is prepared quickly and then left to marinate overnight. It has big flavor and can be enjoyed in so many different ways. Pack it as a high protein snack to help get you through the afternoon, or add it to rice and noodle bowls at dinner. Make a batch today and you can have it on hand all week long.
Ingredients
1 (16 oz) block super firm, or extra firm tofu
1/4 cup low sodium tamari, or soy sauce
2 teaspoons chili garlic sauce
1 teaspoon light miso paste
1 teaspoon rice wine vinegar
1 teaspoon freshly grated ginger
1 teaspoon freshly grated garlic, or finely chopped
1/2 teaspoon pure maple syrup
1/2 teaspoons toasted sesame oil
2 teaspoons toasted sesame seeds
2 tablespoons thinly sliced green onions
1 pinch salt
Instructions
To a medium sized bowl, preferably one that has a lid, add the tamari, chili garlic sauce, miso paste, vinegar, garlic, ginger, maple syrup, sesame oil, sesame seeds, green onions and a pinch of salt. Mix marinade together well and set aside.
Pat the tofu dry and press, if needed. Cut tofu into small, bite sized pieces and add them to the bowl with the marinade. Mix tofu with marinade, until all pieces are completely covered.
You can enjoy the tofu right away, but it is most flavorful if you let it sit, in the refrigerator, for at least 24 hours. I reccomend giving the tofu a mix, or shake, at least once or twice during the marinade process to make sure all of the tofu gets an even marinade.
I like to enjoy this marinated tofu, cold or at room temperature. I can be heated if you like though. It can be eaten as a protein packed snack, or you can add it to rice, noodles or veggies. Store in the refrigerator for up to 5 days.
Notes
Tofu is most flavorful if you allow it to marinate overnight, but it can be enjoyed immediately after making, if desired.
I prefer to eat this marinated tofu cold, or at room temperature, for a snack. It could also be cooked in a stir fry or baked in the oven if you prefer.
Prep Time: 24 hrs
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