When it comes to eating fresh and vibrant, a Mediterranean diet is hard to beat. Loaded with vegetables, legumes, and heart-healthy olive oil, it’s a fuss-free way to feel your best. This handy jar salad packs a rainbow of produce and sun-kissed flavors that transport you straight to the Mediterranean coastline.
Ingredients
- 1 pint-sized jar (with a tight-fitting lid)
- 3 tablespoons extra-virgin olive oil
- 1 tablespoon freshly squeezed lemon juice
- ½ teaspoon dried oregano
- Salt and pepper, to taste
- ½ cup cooked chickpeas (drained and rinsed, if using canned)
- ¼ cup sliced cucumbers
- ¼ cup chopped bell peppers (red, yellow, or both)
- ¼ cup halved cherry tomatoes
- 2 tablespoons sliced olives (Kalamata or black)
- 2 tablespoons crumbled feta cheese (optional)
- 1 generous handful of mixed greens or spinach
Instructions
Begin by making the dressing directly in your jar. Combine the olive oil, lemon juice, dried oregano, salt, and pepper in the bottom. Give everything a quick whisk or swirl. You can adjust the lemon juice or olive oil to taste if you prefer things tangier or creamier.
Next, layer the cooked chickpeas right on top of the dressing to help them soak up that zesty flavor. Continue with the sliced cucumbers, bell peppers, cherry tomatoes, and olives, forming colorful stripes. If you’re a cheese lover, scatter the crumbled feta. Finally, tuck in a handful of mixed greens or spinach—this will help keep delicate leaves away from the moisture at the bottom.
Seal your jar tightly. Voilà! Your Sun-Kissed Chickpea & Veggie Salad is ready to be stashed in the fridge until you need a quick, nutritious meal. Before you dig in, give the jar a good shake to distribute the dressing, then enjoy straight from the jar or pour it into a bowl.
This salad is a perfect grab-and-go option for busy days, adding a boost of plant-powered protein from the chickpeas and plenty of vitamins from the crunchy veggies. It caters to a wide range of appetites—vegetarians, busy professionals, healthy eaters alike—and can be easily adapted. Swap feta for a dairy-free alternative, or switch out olives for artichoke hearts. Either way, it’s a convenient and delicious way to experience the fresh simplicity of the Mediterranean diet in a neat little jar.
Nathaniel Lee is an avid cook, drawing on his decades of home cooking and fine dining experience. He is a contributing chef at Mashed, and his recipes and contributions have been featured in Tasting Table, Edible Arrangements, Insanely Good Recipes, and The Daily Meal.
