Mediterranean Chickpea Salad Jars

0 Comments
Servings: 4 Total Time: 20 mins Difficulty: Beginner
Jump To Recipe Print Recipe
Layered chickpea salad with lemon-herb vinaigrette
pinit

Mediterranean chickpea salad jars combine protein-packed chickpeas, fresh vegetables, feta and a bright lemon dressing in portable mason jars.

pinit
Print Recipe

Mediterranean Chickpea Salad Jars

Cooking Method: , Cuisine: , Courses: Recipe Keys: Cold C corn-free H High-protein N nut-free V vegetarian
Difficulty: Beginner Prep Time 20 mins Total Time 20 mins
Servings: 4 Calories: 380

Description

Mediterranean chickpea salad jars combine protein-packed chickpeas, fresh vegetables, feta and a bright lemon dressing in portable mason jars.

Ingredients

For dressing:

Instructions

  1. PREPARE THE CHICKPEAS

    1. Drain and rinse chickpeas thoroughly in a colander.

    2. Pat dry with a clean kitchen towel to remove excess moisture.

    3. Transfer to a large mixing bowl.

  1. CHOP VEGETABLES

    1. Dice cucumber into 1/4-inch pieces.

    2. Halve cherry tomatoes lengthwise.

    3. Thinly slice red onion (soak in cold water for 10 minutes if too pungent).

    4. Pit and halve kalamata olives.

    5. Cube feta cheese.

    6. Chop parsley leaves (discard stems).

  1. MAKE THE DRESSING

    1. In a small bowl, whisk olive oil and lemon juice until emulsified.

    2. Add minced garlic, oregano, salt and pepper. Whisk again to combine.

    3. Taste and adjust seasoning as needed.

  1. ASSEMBLE THE SALAD JARS

    1. Layer ingredients in each 16oz mason jar in this order from the bottom:

      • 3 tbsp dressing

      • 1/2 cup chickpeas

      • 1/4 cup cucumbers

      • 1/4 cup tomatoes

      • 1 tbsp red onion

      • 2 tbsp olives

      • 1 oz feta cubes

      • 1 tbsp parsley

    2. Seal jars tightly with lids.

  1. STORAGE AND SERVING

    Fridge: Up to 5 days
    Freezer: Not recommended
    Serve: Shake jar vigorously to distribute dressing, then pour into bowl or eat directly from jar

Pro Tips:

    • Massage kale into the dressing first for more tender greens

    • Add grilled chicken for the non-vegetarian version

    • Substitute quinoa for chickpeas for variety

    • Use wide-mouth jars for easier assembly

    • Add avocado just before serving for creaminess

See the Most Popular Recipes:

  1. Veal’s leg with cranberry sauce;   Salmon rolls;   Spinach and Feta Pancakes;   Sundried tomato and parmesan pancakes;   Chickpea and spinach pancakes;   Boiled beef and vegetable loaf;   Chicken cutlets with mushrooms;   Braised pearls of the sea.

    https://delishdimension.com

    https://quickeasyfoodrecipes.siterubix.com 

    https://cullinarycharmers.com

Nutrition Facts

Servings 4

Amount Per Serving
Calories 380kcal
% Daily Value *
Total Fat 18g28%
Cholesterol 25mg9%
Sodium 420mg18%
Total Carbohydrate 38g13%
Dietary Fiber 12g48%
Sugars 8g
Protein 16g32%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

HELPFUL TOOLS:

Mason jars, mixing bowls, whisk

HERE ARE MANY DISHES THAT YOU WILL WANT TO TRY:

https://delishdimension.com/

https://quickeasyfoodrecipes.siterubix.com

https://cullinarycharmers.com

SEE the LATEST POPULAR RECIPES:

https://delishdimension.com/recipe-course/breakfast

https://delishdimension.com/recipe-course/lunch

https://delishdimension.com/recipe-course/dinner

Keywords: Fresh, healthy, no-cook, meal prep, vegetarian
File under

Leave a Comment

Your email address will not be published. Required fields are marked *

You may also like...

pinit Cold C corn-free D dairy-free E egg-free F freezer-meals H High-protein L low cholesterol L low-carb N nut-free Organic Vegan

15 mins Beginner
pinit D dairy-free F freezer-meals H High-protein N nut-free V vegetarian

55 mins Beginner
pinit D dairy-free option F freezer-meals H High-protein V vegetarian

40 mins Beginner
pinit D dairy-free E egg-free F freezer-meals H High-protein N non-vegetarian

30 mins Beginner
pinit C corn-free D dairy-free E egg F freezer-meals H High-protein Kids L low cholesterol L low-carb N nut-free

35 mins Beginner
pinit D dairy-free H High-protein N non-vegetarian N nut-free

55 mins Intermediate