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Fresh Mediterranean Chickpea Salad Jars Easy Healthy Lunch for Kids

fresh mediterranean chickpea salad jars - featured image
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A quick, easy, and colorful Mediterranean chickpea salad layered in jars, perfect for kids’ lunches and on-the-go meals. This fresh salad combines tangy lemon, savory herbs, and crisp veggies for a healthy and tasty option.

Ingredients

Scale
  • 1 can (15 oz / 425 g) chickpeas, rinsed and drained
  • 1 cup (150 g) cherry tomatoes, halved
  • 1 cucumber, diced (English cucumber preferred)
  • 1/2 red bell pepper, finely chopped
  • 1/4 red onion, finely diced (optional)
  • 1/4 cup (30 g) pitted Kalamata olives, sliced
  • 1/4 cup (30 g) crumbled feta cheese (optional)
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 clove garlic, minced
  • 1 teaspoon dried oregano
  • Salt and freshly ground black pepper to taste
  • Fresh parsley or basil leaves, chopped (for garnish)
  • Optional: 1/4 avocado, diced

Instructions

  1. Dice the cucumber, halve the cherry tomatoes, finely chop the red bell pepper and red onion into bite-sized, uniform pieces.
  2. Rinse and drain the chickpeas thoroughly using a fine mesh sieve.
  3. In a small bowl, whisk together olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper to make the dressing. Adjust seasoning to taste.
  4. In a medium mixing bowl, combine chickpeas, tomatoes, cucumber, red bell pepper, red onion, and olives. Pour the dressing over and gently toss to coat evenly.
  5. Layer the salad mixture into mason jars by spooning a few tablespoons into each jar. Add a layer of feta cheese or diced avocado if using.
  6. Top each jar with chopped fresh parsley or basil leaves.
  7. Seal the jars tightly and refrigerate. Salad jars keep well for up to 3 days.
  8. Before eating, shake the jar gently to redistribute the dressing or pour the salad onto a plate.

Notes

Keep creamy ingredients like avocado or feta separate until serving to avoid browning and sogginess. Rinse canned chickpeas well to remove canned taste. Soak diced onions in cold water for 10 minutes to mellow flavor if desired. Use a good quality extra virgin olive oil for best dressing flavor. Salad jars keep fresh up to 3 days refrigerated.

Nutrition

Keywords: Mediterranean salad, chickpea salad, healthy lunch, kids lunch, mason jar salad, easy salad recipe, vegetarian, gluten-free

Find it online: https://avabowls.com/fresh-mediterranean-chickpea-salad-jars-easy-healthy-lunch-for-kids/