Save Refreshing, protein-packed, and incredibly convenient, these Citrus Herb Chickpea Cucumber Salad Jars are the ultimate solution for healthy meal prep. Designed for those focused on clean eating and weight loss, these jars use a clever layering technique to keep every ingredient crisp and vibrant. With just 15 minutes of preparation and zero cooking required, you can have a week's worth of Mediterranean-inspired lunches ready to go.
Save By combining the bright, zesty flavors of lemon and orange with aromatic fresh herbs like parsley and mint, this salad offers a refreshing alternative to traditional meal prep. Using simple tools like wide-mouth mason jars, you can create a perfectly portioned, portable meal that feels as fresh as the moment it was chopped.
Ingredients
- For the 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
- For the Salad:
- 2 cups (1 can/400g) cooked chickpeas, rinsed and drained
- 2 cups cucumber, diced
- 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
- Optional: 2 tbsp crumbled feta cheese (omit for vegan)
Instructions
- Step 1: Prepare the dressing
- In a small bowl or jar, whisk together the olive oil, lemon juice, orange juice, Dijon mustard, garlic, parsley, mint, salt, and pepper until the mixture is well combined.
- Step 2: Layer the salad jars
- Divide the dressing evenly among the bottoms of four wide-mouthed mason jars (about 1.5 tbsp per jar). Add the chickpeas as the first salad layer (about 1/2 cup per jar), then layer in the cucumber, bell pepper, red onion, cherry tomatoes, and shredded carrots. Top each jar with the chopped dill, parsley, and feta cheese if using.
- Step 3: Seal and store
- Seal the jars tightly and store them in the refrigerator. When you are ready to eat, simply shake the jar to mix the layers or pour the contents into a bowl and toss to coat with the dressing.
Zusatztipps für die Zubereitung
To ensure the best quality, always store the jars upright in the refrigerator. They will stay fresh and tasty for up to 4 days. If you want a more voluminous meal, consider serving the contents of the jar over a bed of mixed greens when you're ready to eat.
Varianten und Anpassungen
This recipe is highly versatile; you can swap the fresh dill or parsley for basil or cilantro depending on your preference. For an extra boost of protein, top the salad with grilled chicken or tofu. If you are not following a vegan diet, the addition of crumbled feta cheese provides a delicious salty tang.
Serviervorschläge
When it's time for lunch, you can either enjoy the salad directly from the jar after a vigorous shake or pour it into a large bowl. Pouring into a bowl allows you to toss the ingredients more thoroughly with the citrus-herb dressing that has been marinating the chickpeas at the bottom.
Save With these Citrus Herb Chickpea Cucumber Salad Jars in your fridge, healthy eating becomes the path of least resistance. They are vibrant, delicious, and perfectly suited for a busy lifestyle without sacrificing nutrition or flavor.
