5 from 6 votes
Mediterranean Salad Jars
Mediterranean Salad Jars feature hearty chickpeas and crunchy veggies, paired with a zippy vinaigrette. They are the perfect meal prep idea to make your life easier this week!
Prep Time
20 mins
Total Time
20 mins
Servings:
4
Calories:
387 kcal
Course:
Main Course, Salad
Cuisine:
Mediterranean
Ingredients
Salad Dressing
- 5 tablespoons extra-virgin olive oil
- 3 tablespoons red wine vinegar
- 1 tablespoon lemon juice or red wine vinegar, fresh
- 1 garlic minced, clove
- 1 teaspoon Dijon mustard
- ½ teaspoon oregano dried
- ½ teaspoon salt fine sea salt
- ¼ teaspoon black pepper ground
Salad Assembly
- 1 red onion diced, small
- 1 (15 oz.) can garbanzo beans , drained and rinsed
- 1 English cucumber , chopped
- 1 pint cherry tomato chopped
- ½ cup kalamata olives , pitted and sliced
- 3 ounces feta cheese , crumbled
- 1 large head romaine lettuce , chopped
Instructions
- Prepare the salad dressing by adding the oil, vinegar, lemon juice, garlic, mustard, oregano, salt, and black pepper to a small jar with a lid. Shake it vigorously to combine, then set it aside.
- Arrange 3 wide-mouth quart-sized mason jars on your counter for easy salad assembly. Pour 3 tablespoons of the dressing into the bottom of each one. On top of the dressing, add the diced onion, garbanzo beans, cucumber, cherry tomatoes, olives, feta, and then the lettuce, in that order to avoid soggy vegetables.
- Secure the lid to make the jars airtight, then store in the fridge until ready to serve for up to 3 days. Alternatively, you can toss the ingredients together in the dressing right away and serve it as a side salad, or top with protein as a main course.
- To serve a mason jar salad, unscrew the lid and pour the contents into a large bowl. Since the dressing is on the bottom, it will pour over the salad last, dressing all of the vegetables. Stir well to coat, then enjoy right away. If the dressing thickens in the fridge, set the jar in a shallow bowl of warm tap water for 10 minutes, which will give the dressing a runny consistency again.
Cup of Yum
Notes
- Nutrition information is for 1 of 3 servings, assuming you use all of the ingredients listed. This information is automatically calculated and is just an estimate, not a guarantee.
- All of these veggies and ingredients are just a suggestion. If you don't like olives, leave them out! For a dairy-free recipe, omit the cheese.
- Update Note: This recipe was slightly updated in February 2024. You can find the original recipe here if you prefer.
Nutrition Information
Calories
387kcal
(19%)
Carbohydrates
34g
(11%)
Protein
12g
(24%)
Fat
24g
(37%)
Saturated Fat
6g
(30%)
Polyunsaturated Fat
3g
(18%)
Monounsaturated Fat
14g
(70%)
Cholesterol
19mg
(6%)
Sodium
581mg
(24%)
Potassium
1002mg
(21%)
Fiber
10g
(40%)
Sugar
10g
(20%)
Vitamin A
14397IU
(288%)
Vitamin C
40mg
(44%)
Calcium
222mg
(22%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 387
% Daily Value*
| Calories | 387kcal | 19% |
| Carbohydrates | 34g | 11% |
| Protein | 12g | 24% |
| Fat | 24g | 37% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 14g | 70% |
| Cholesterol | 19mg | 6% |
| Sodium | 581mg | 24% |
| Potassium | 1002mg | 21% |
| Fiber | 10g | 40% |
| Sugar | 10g | 20% |
| Vitamin A | 14397IU | 288% |
| Vitamin C | 40mg | 44% |
| Calcium | 222mg | 22% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.