This Mediterranean Chickpea Salad with artichokes and sun-dried tomatoes is perfect for meal prep! Pack it in mason jars for a healthy lunch.
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
Step 1: Prep all your ingredients.
Step 2: Mix everything together in a large bowl.
Step 3: Divide everything amongst mason jars.
Step 4: Store for later or serve fresh!
Variations of this salad
Here are a few different ways you can customize this Mediterranean chickpea salad recipe:
- Veggies: Add in more veggies like roasted red peppers, sweet onions, bell peppers, capers, olives, zucchini, avocado, spinach or kale.
- Chickpeas: Instead of canned chickpeas, try crispy chickpeas or turmeric chickpeas.
- Cheese: This salad is dairy-free as is, but if you want, you could add in some feta cheese or goat cheese.
- Seasoning: Try tossing the salad in a Greek salad dressing instead of lemon vinaigrette.
Frequently Asked Questions
This chickpea salad is great on its own for a healthy lunch or served as a side salad with chicken, lamb or fish. You could also use it to make a chickpea salad sandwich or a chickpea salad wrap!
Canned chickpeas are already cooked, so all you need to do is drain and rinse them before adding them to your salad with the rest of the ingredients.
Yes! I find that using canned chickpeas is easier, but you could also cook dried chickpeas for this salad. Since you need about 3 cups of cooked chickpeas for this recipe, you'll need 1 cup of dried chickpeas. You can make them on the stovetop or in the Instant Pot.
This chickpea mason jar salad will last in the fridge for 5 days, which makes it a great option for meal prep.
Meal prepping this salad
This Mediterranean chickpea salad will keep in the refrigerator for up to 5 days. I'd recommend storing the salad in mason jars or airtight glass containers. Since there are no leafy greens, you don’t have to worry about wilting. The great part is that while the salad sits in the fridge, the flavours will actually continue to compliment each other, which makes it 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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Meal Prep Tools
- 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.
- **Get my full list of tools here**
Mediterranean Chickpea Salad {Meal Prep}
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.
Comments & Reviews
Dolores says
Hi Taylor,
I made the Mediterranean Chickpea Salad Jars, last weekend and I loved it!!
It was great as a side dish and also for lunch, will definitely make again!!
Taylor Stinson says
I’m so happy you enjoyed!
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!!!