These Mediterranean Chickpea Salad Jars with artichokes & sundried tomatoes are the perfect plant-based meal prep lunch idea!
How to make this recipe
- Cut all of the tomatoes, onions, artichokes and parsley.
- Combine all the ingredients together in a bowl and mix.
- Divide the salad evenly among 5 mason jars.
- Grab and go whenever you're ready to enjoy! Keep refrigerated up to 5 days.
Ingredients and substitutions
- Olive oil – another neutral oil will work well in place of olive oil. Neutral oils to try: grape seed oil, avocado oil or peanut oil.
- Lemon juice – use either fresh or bottled lemon juice for this recipe.
- Chickpeas – using canned chickpeas makes for easier preparation and allows this recipe to be a no cook lunch/dinner. If you only have dried, bulk chickpeas on hand, those will also work. Make sure to rinse them before cooking.
- Sun-dried tomato – use jarred sun-dried tomatoes that have been julienned. If you’re in a pinch, roasted red peppers will give 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. If in a pinch, 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 give a similar taste. If you’re not a fan, leave them out altogether or replace with a vegetable 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 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.
How to make the dressing
The dressing for this chickpea salad jar is just lemon juice and olive oil. I season it with salt, pepper and thyme. The vegetables in this salad recipe are super flavorful already so they don’t need a lot of dressing – but it does help!
Though this dressing is super easy to make, there are a few different ways to combine it:
- Mix all the dressing ingredients in the bottom of the bowl first and then put the salad ingredients in. This technique ensures the dressing is fully and evenly mixed. Once the rest of the ingredients are added, stir the whole salad around a few times to distribute the dressing.
- You could also make the dressing in its own mason jar and drizzle it on top of the chickpea salad jars once combined. Distribute the dressing by closing the lid and giving it a good shake.
- You can also make the dressing and keep it separate from the other ingredients. We don’t have anything that will wilt in this salad, but if you use this salad jar idea with other ingredients, you may want to wait for the dressing until you are ready to eat it.
Always give the salad jars a shake right before you eat them to mix the dressing well.
How to serve salad jars
I love using mason jars to store meal prep lunch salads. They are vertical so they store nicely in the refrigerator. Plus, they're easy to find in stores and so versatile! The best part is that they are dishwasher safe and cheap!
However, they aren’t the easiest thing to eat from, especially if you don’t have the wide-mouth variety. To serve the salad jars, take a plate or bowl and empty the mason jar into the dish and enjoy. If you're on the go or in a pinch, you can make do by eating straight from the mason jar. It might be a little tricky though!
What to serve with salad jars
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, here are some popular suggestions:
- Fruits or veggies
- Whole grain crackers
- A small portion of meat (ex: chicken or turkey)
- Bread roll or toast
This also makes a great side salad to add on to any meal. It pairs great with lamb, chicken or fish.
Storing chickpea salad jars
These chickpea salad jars will keep in the refrigerator for up to five days. Since there are no leafy greens, you don’t have to worry about wilting. The great part is, 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.
More chickpea salad recipes
- Vegetarian mason jar salads – 2 ways
- Chickpea quinoa power salad
- Summer Buddha bowls with turmeric chickpeas
Meal prep tools
- 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
- 2 tbsp olive oil
- 1/4 cup lemon juice
- 2 cans chickpeas, drained and rinsed
- 1/4 cup julienned sundried tomatoes, packed in oil and rinsed
- 1 small red onion, sliced
- 1/3 cup cherry tomatoes, sliced
- 1 can artichoke hearts, rinsed and chopped
- 1/3 cup parsley, finely chopped
- 1 tsp dried thyme
- 1 tsp salt
- 1/2 tsp pepper (optional)
- Mix all ingredients together in a large bowl. Divide evenly among 5 small mason jars (the ones I use are for jams - for a larger portion size, double the recipe and keep in large mason jars!). Keep refrigerated up to 5 days.