Pin Meal prepping for a healthy lifestyle has never been more vibrant or delicious. These Citrus Herb Chickpea Cucumber Salad Jars are a Mediterranean-inspired lunch solution designed to stay crisp and flavorful for days. Packed with plant-based protein and refreshing zesty notes, they are the perfect make-ahead option for anyone focused on weight loss or simply seeking a nutritious, easy-to-carry meal.
Pin The secret to the longevity of these salad jars is the strategic layering technique. By placing the citrus herb dressing at the very bottom and the chickpeas as the next layer, you create a protective barrier that keeps your fresh cucumbers, bell peppers, and tomatoes from becoming soggy, ensuring every bite is as crunchy as if it were just chopped.
Ingredients
- Citrus Herb Dressing: 4 tbsp extra-virgin olive oil, 2 tbsp freshly squeezed lemon juice, 2 tbsp freshly squeezed orange juice, 1 tsp Dijon mustard, 1 clove garlic (finely minced), 1 tbsp fresh parsley (finely chopped), 1 tbsp fresh mint (finely chopped), 1/2 tsp sea salt, 1/4 tsp freshly ground black pepper.
- Salad Base: 2 cups cooked chickpeas (rinsed and drained), 2 cups diced cucumber, 1 cup cherry tomatoes (halved), 1/2 red onion (finely diced), 1 cup red bell pepper (diced), 1/2 cup shredded carrots, 1/4 cup fresh dill (finely chopped), 1/4 cup fresh parsley (chopped), 2 tbsp crumbled feta cheese (optional).
Instructions
- Step 1: Prepare the dressing
- In a small bowl or jar, whisk together the olive oil, lemon juice, orange juice, Dijon mustard, minced garlic, parsley, mint, salt, and pepper until the mixture is well combined.
- Step 2: Layer the salad jars
- Divide the dressing evenly among four 16 oz wide-mouthed mason jars. Add the chickpeas as the first layer, followed by the cucumber, bell pepper, red onion, cherry tomatoes, and shredded carrots. Top each jar with the fresh dill, chopped parsley, and feta if using.
- Step 3: Seal and Store
- Tightly seal the jars and place them in the refrigerator. When you are ready to enjoy your lunch, either shake the jar vigorously to coat the ingredients or pour the salad into a bowl and toss.
Zusatztipps für die Zubereitung
Using wide-mouth mason jars is highly recommended as it makes the layering process much simpler and allows you to eat directly from the jar more easily. To keep the salad at its peak freshness, ensure all your vegetables are patted dry after washing before you begin the assembly process.
Varianten und Anpassungen
This recipe is incredibly versatile. For an extra boost of protein, you can top the jars with grilled chicken or tofu. If you prefer different aromatics, feel free to swap the mint and dill for fresh basil or cilantro. For a strictly vegan or dairy-free version, simply omit the feta cheese.
Serviervorschläge
While these jars are a complete meal on their own, you can increase the volume by serving the contents over a bed of mixed greens or baby spinach. The dressing provides enough flavor to coat the additional greens perfectly, making for a large and satisfying Mediterranean salad bowl.
Pin With only 15 minutes of preparation and no cooking time required, these Citrus Herb Chickpea Cucumber Salad Jars are a stress-free way to stay on track with your health goals. Each serving provides approximately 235 calories and 7 grams of protein, making it a light yet energizing lunch that you can look forward to all morning.
Recipe Questions
- → What makes the dressing flavorful?
The dressing blends fresh lemon and orange juice with olive oil, Dijon mustard, garlic, parsley, and mint for a refreshing, tangy taste.
- → Can the salad be prepared in advance?
Yes, assembling the salad in jars allows it to stay fresh for up to 4 days when refrigerated, making it perfect for meal prep.
- → Are there protein sources in this salad?
Chickpeas provide a rich plant-based protein boost, and additional options like grilled chicken or tofu can be added if desired.
- → How can I adjust herbs for different flavors?
Swap parsley and mint for alternatives such as basil or cilantro to tailor the herbal notes to your preference.
- → Is this salad suitable for various diets?
Yes, it works well for vegetarian, vegan, gluten-free, and dairy-free diets, especially if feta is omitted.