Description
A simple, portable meal prep recipe for chickpea Greek salad jars that stay crisp for up to five days. Layered correctly to prevent sogginess, this healthy lunch is packed with protein and flavor.
Ingredients
Scale
- 2 cans (15oz each) chickpeas, drained and rinsed
- 1 pint cherry tomatoes, halved
- 1 large English cucumber, diced
- 1 small red onion, finely diced
- ½ cup extra virgin olive oil
- ¼ cup fresh lemon juice
- 2 teaspoons dried oregano
- 1 teaspoon kosher salt
- ½ teaspoon black pepper
- 1 cup feta cheese, crumbled
- ½ cup Kalamata olives, pitted and sliced
- Greens (romaine and/or spinach), washed and dried
Instructions
- Rinse the chickpeas thoroughly in a colander under cold water until the water runs clear. Shake off excess water.
- In a small bowl or jar, whisk together the olive oil, lemon juice, dried oregano, salt, and black pepper until emulsified.
- Wash and dry your greens. Dice the cucumber, halve the cherry tomatoes, and finely dice the red onion.
- Pour 2-3 tablespoons of the dressing into the bottom of each mason jar.
- Add the rinsed chickpeas on top of the dressing.
- Add the cucumber and red onion.
- Add the cherry tomatoes.
- Top with the greens, ensuring they are the furthest layer from the dressing to keep them crisp.
- Sprinkle feta cheese and olives on top or mix in with the tomatoes.
- Seal the jars tightly and store in the refrigerator for up to 5 days.
- To serve, shake the jar gently to mix the dressing, or dump into a bowl. Add croutons or pita chips just before eating if desired.
Notes
Layering is crucial: dressing at the bottom, sturdy veggies (chickpeas, cucumber, onion) in the middle, and delicate greens on top. This prevents the greens from getting soggy. Do not reheat; these are meant to be eaten cold or at room temperature. Croutons or pita chips should be added just before eating to maintain crunch.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Lunch
- Cuisine: Greek
Nutrition
- Serving Size: 1 jar
- Calories: 380
- Sugar: 5
- Sodium: 650
- Fat: 28
- Saturated Fat: 7
- Carbohydrates: 25
- Fiber: 6
- Protein: 12
Keywords: chickpea salad, meal prep, mason jar salad, greek salad, healthy lunch, vegetarian, gluten-free option, portable lunch