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.
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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
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.
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.
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.
More chickpea salad recipes
- Vegetarian Mason Jar Salads – 2 Ways
- Chickpea Quinoa Power Salad
- Summer Buddha Bowls With Turmeric Chickpeas
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}
Ingredients
- 2 tbsp olive oil
- 1/4 cup lemon juice
- 2 cans chickpeas, drained and rinsed
- 1/4 cup julienned sun-dried 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)
Instructions
- 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.
Kristen says
Is this 224 calories per jar?
My husband I just love these! We’ve recently started to track our calories in an app so want to make sure.
Taylor Stinson says
Hi Kristen – yes it is per jar!
sylvia says
Hello, Thank you for this recipe again.
I forgot to add a suggestion.
To add the size of jars rather than reference as smaller or larger jar. Look like what you have as the smaller jelly jars is the Half Quart size/ 8 oz. or 1 cup. These 8 oz. Jelly Jars take the smaller lid or referred to as Small Mouth Lids. The 8oz. also come in Wide Mouth shapes. The next size up is the Quart Jar/ 16 oz. or 2 Cup size. These jars come in Small Mouth and Large Mouth openings/Lids. Use Large Mouth Jars/Lids are best for Meal Jars.
Sylvia
Sylvia says
Hi, My daughter just gave me the link to your site. LOVE IT< Even got the idea for Christmas gifts. Love the Jar recipes! I'm going to give pack of jars, jar sealer thing a ma jig, and some ingredients, and anything else I can include. All in a decorated picnic basket… along with the reference to your site. My on- the- go Grand daughter and vegan daughter who already know your site will love the Jar meal set up!
I make dinner everyday for my husband's work week. I love all your easy recipes! I have 3 different size instant pot's and have been an avid pressure cooker for over 50 years.
I''m an avid canner so I already have a Meal Saver. Lot's of jars! I'm ready to do some shopping and your recipes today!!
Can't wait. You have one of the best recipe sites I've seen!
Thank You,
Happy Grandma
Taylor Stinson says
Aww thank you so much Sylvia! I’m so happy you like my recipes 🙂 Thank you so much for the kind words!!!