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Mediterranean Chickpea & Vegetable Mason Jar Salads

Mediterranean Chickpea & Vegetable Mason Jar Salads

Lunch
Prep Time
20min
Cook Time
10min
Servings
6
Calories
385
Chef's Note

For the best flavor and texture, toast the pine nuts just before assembling the salads. The layering technique is crucial - always put dressing at the bottom and greens at the top to prevent sogginess. For a time-saving tip, you can prepare all ingredients the night before and quickly assemble the jars in the morning. These salads stay fresh for up to 5 days in the refrigerator, making them perfect for weekly meal prep.

Tags
vegetarian
meal prep
Mediterranean
salad
chickpea
mason jar
lunch
healthy
make-ahead
protein
Ingredients

  • 2 cans (15 oz each), drained and rinsed chickpeas

  • 2 cups, halved cherry tomatoes

  • 1 large, diced cucumber

  • 1 large, diced red bell pepper

  • 1/2 medium, thinly sliced red onion

  • 1/2 cup, pitted and halved kalamata olives

  • 6 oz, crumbled feta cheese

  • 1/4 cup, chopped fresh parsley

  • 2 tablespoons, chopped fresh mint

  • 1/4 cup lemon juice

  • 1/3 cup extra virgin olive oil

  • 2 cloves, minced garlic

  • 1 teaspoon dried oregano

  • 1 teaspoon Dijon mustard

  • 1 teaspoon honey

  • 1/2 teaspoon salt

  • 1/4 teaspoon black pepper

  • 6 cups mixed salad greens

  • 1/4 cup, toasted pine nuts

  • 12 oz, diced (for meat eaters) grilled chicken breast

  • 6 32 oz jars with lids mason jars

Instructions
  • 1

    In a small bowl, whisk together 1/4 cup lemon juice, 1/3 cup olive oil, 2 minced garlic cloves, 1 teaspoon dried oregano, 1 teaspoon Dijon mustard, 1 teaspoon honey, 1/2 teaspoon salt, and 1/4 teaspoon black pepper to make the dressing.

  • 2

    Toast 1/4 cup pine nuts in a dry skillet over medium heat for about 3-4 minutes until golden and fragrant, stirring frequently to prevent burning. Set aside to cool.

  • 3

    For the meat eaters' portions: Season 12 oz chicken breast with salt and pepper. Grill or cook in a skillet over medium-high heat for about 6-8 minutes per side until the internal temperature reaches 165°F (74°C). Let rest for 5 minutes, then dice into bite-sized pieces.

  • 4

    Prepare all vegetables: halve 2 cups cherry tomatoes, dice 1 large cucumber and 1 large red bell pepper, thinly slice 1/2 medium red onion, halve 1/2 cup kalamata olives, chop 1/4 cup parsley and 2 tablespoons mint.

  • 5

    Begin assembling the mason jar salads by dividing the dressing equally among the 6 jars (about 2 tablespoons per jar).

  • 6

    Layer ingredients in each jar in the following order (from bottom to top): dressing, chickpeas (about 1/3 cup per jar), cherry tomatoes, cucumber, bell pepper, red onion, and olives.

  • 7

    For the 4 meat eaters' jars, add a layer of diced chicken (about 3 oz per jar). Skip this step for the 2 vegetarian jars.

  • 8

    Continue layering with crumbled feta cheese (about 1 oz per jar), toasted pine nuts (about 2 teaspoons per jar), and fresh herbs.

  • 9

    Fill the remaining space in each jar with mixed salad greens, gently pressing down to fit more if needed.

  • 10

    Seal the jars tightly with lids and refrigerate for up to 5 days.

  • 11

    To serve, either shake the jar to distribute the dressing and eat directly from the jar, or pour contents into a bowl, allowing the dressing to coat all ingredients.

Nutrition Information (per serving)
385
Calories
18g
Protein
25g
Carbs
24g
Fat
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