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.
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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
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.
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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.
Video
Notes
Nutrition
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Comments & Reviews
Carrie says
This looks delicious! I need to run to the store for sun-dried tomatoes, but look forward to trying it soon.
In defense of your mom, my 7 year old requested bologna and mustard sandwiches with baby carrots every day because there was very little else she liked for lunch that wouldn’t take her too long to eat (eating time cuts into play time). It took a while and a lot of teeth-pulling to figure out some other lunches that she would actually eat. Vegetables still remain a challenge and she hates dips (and homemade dressing — crazy, right?).
Taylor Stinson says
HOW COULD SHE HATE DIPS?!!! Omg that’s hilarious!!! I too enjoyed the salami and mustard variation…I’ll be interested to see your daughter’s taste when she’s older hahaha! Thanks for commenting Carrie!
Krista says
Hi!
I bought the chickpea salad from loblaws last night for dinner, and its so delicious I had to google the recipe for “Loblaws Chickpea salad” and here I am! So glad that you put this recipe together, I had a pretty good idea what to mix together but I love that you have already done this!
Curious about the carb count as I’m interested in trying a keto lifestyle, and am currently exploring low-carb delicious options.
Lisa says
And protein count per serving ! Thank you
Rae says
Any idea of calorie count per serving?
Meredith Youngson says
This is such a good combo of tangy + umami packed things, all tucked into a jar with healthy chickpeas! Love you blog and recipes by the way!
Erika says
So YUMMMMMY. I’m eating it right now for lunch 🙂 Will def keep this recipe for summer lunches, it’s a winner. Only thing, I don’t know how you were able to fill 5 jars with this recipe, it must be very small jars ! I found it gave 2-3 portions, if you’re only eating this for lunch. Maybe as a side you could divide in 5
Taylor Stinson says
Hey Erika! I’m so happy you liked this recipe, it’s one of my faves!!! Thank you so much for the feedback as well 🙂 Yes, I used smaller mason jars that people usually use for jams and stuff. I don’t tend to eat these necessarily as the only part of my lunch so I should probably make a note on the smaller portion sizes because I know a lot of people may be eating these as an entree. Thank you for pointing that out and for reporting back, I really appreciate it!
Holly says
How much is in one can of artichoke hearts? I have a jar that is 6 Oz…is that enough?
Taylor Stinson says
Hi Holly! Yes that’s definitely enough 🙂
Anna says
Did I miss the dressing part? Otherwise it looks delicious! Looking forward to trying it <3
Taylor Stinson says
Hi Anna – No you didn’t miss it! The dressing is just a mix of the olive oil, lemon juice and the spices all listed. Everything you need for the recipe is listed 🙂 You also get a ton of flavour from the artichokes and sundried tomatoes so the dressing doesn’t need to be anything super complicated! Can’t wait for you to try it!
Erin Berdan says
YUM! I have a stockpile of chick peas and have been looking for some new ideas – this is perfect. Will make it for lunch next week.
Taylor Stinson says
Yay!!! Thanks so much Erin! Let me know how it turns out – this recipe is one of my faves!!!
Lindsay says
Heck yes!!! I love these flavors and am a HUGE fan of any food in a jar. We spend pretty much every day on Lake Michigan in the summer (we are lucky to live only two miles away) and it’s a super easy way to travel the food. I will definitely be making these!
Taylor Stinson says
Thank you Lindsay!!! I am obsessed with mason jar recipes too haha. There’s something about being able to see all the colours of your food that makes it more appealing. And you’re so lucky to live close to a lake! I have Lake Ontario about half an hour away which isn’t bad, but being close to the water is so nice in the summer 🙂