Mediterranean Chickpea Salad Jars

These Mediterranean Chickpea Salad Jars with artichokes and sun-dried tomatoes are the perfect plant-based lunch and are great for meal prep!

Ingredients and substitutions

Olive oil – another neutral oil will work well like grapeseed oil, avocado oil or peanut oil.
Lemon juice – use either fresh or bottled lemon juice for this recipe.
Chickpeas – use canned chickpeas or dried bulk chickpeas (just make sure to rinse them before cooking).
Sun-dried tomatoes – jarred sun-dried tomatoes that have been julienned are best. If you’re in a pinch, roasted red peppers will provide a similar taste.
Red onion – shallots or sweet onions can replace red onions. Leave the onion out entirely if you’re not a fan.
Cherry tomatoes – cherry tomatoes or grape tomatoes are the best for salad recipes. You can also finely chop tomatoes without the seeds so the salad doesn’t get soggy.
Artichoke hearts – use fresh, defrosted or canned artichokes for this recipe. Capers would also be good or you can use another veggie of your choice.
Parsley – use finely chopped fresh parsley or dried parsley.
Dried thyme – substitute with dried oregano or Italian seasoning.
Salt & pepper – to taste.

How to make Mediterranean chickpea salad

Prep all your ingredients.
Mix everything together in a large bowl.
Divide everything amongst mason jars.
Store for later or serve fresh!

How to cook dried chickpeas

The protein in these jars comes right from the main ingredient – chickpeas! Though I recommend using canned chickpeas, it is more economical to use bulk, dried chickpeas if it's a source of protein you tend to use a lot. Buying bulk allows you to cook the chickpeas in large batches to use for your meals throughout the week.

To cook dried chickpeas, you will want to soak them overnight. The next day, simmer the soaked chickpeas for 20-25 minutes and voila! You've got a ton of chickpeas ready to use for the week.

Frequently Asked Questions

What is Mediterranean chickpea salad?

A Mediterranean chickpea salad is a delicious and nutritious lunch idea – it tastes like summer in a jar! Instead of using traditional lettuce, it’s full of chopped-up veggies and chickpeas.

What does it contain?

Chickpeas are the main ingredient and source of protein for this recipe along with sundried tomatoes, artichoke hearts and a simple dressing with olive oil, lemon juice, thyme and parsley.

What pairs well with chickpea salad?

I find this to be a filling lunch. It has protein and veggies all in one jar. If you're looking for sides to compliment the salad recipe, you can pair it with some fruits or veggies, whole grain crackers, a bread roll or toast. This also makes a great side salad to add to any meal. It pairs great with lamb, chicken or fish.

Storing and reheating

These chickpea salad jars will keep in the refrigerator for up to 5 days. Since there are no leafy greens, you don’t have to worry about wilting. The great part is that while it sits in the fridge, the flavours will actually continue to compliment each other. This sturdy salad recipe holds up well and makes a great meal prep idea! Since it's a cold salad recipe, there is no need to reheat it once it's been in the fridge.

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More chickpea salad recipes

Meal prep tools for this recipe

These are the size jars I use for this salad!
If you'd rather not use mason jars, grab some glass meal prep bowls.
You can get larger 32oz mason jars too!
I like this salad dressing shaker to make homemade dressings easier.
These colourful mason jar lids are so fun and perfect if you lose your lids.

Mediterranean Chickpea Salad Jars {Vegan}