If you are like me and love a recipe that’s nourishing, colorful, beautiful and practical, this Mason Jar Chickpea and Arugula Salad checks all the boxes.
I have always believed that food should be practical and nourishing without compromising on flavor, that is beautifully appetizing and also fun to work with. I am no stranger to juggling many roles, as most of us do, and always looking for ways to bring balance to our busy days while eating good foods.
This layered mason jar salad is one of those favorite meals, perfect for make-ahed lunches, packed with plant based protein, zesty flavors and vibrant colors.
Whether I am preparing lunch of myself to ease my work week, or lately showing my daughter how to make wholesome meals before she head off to college abroad, this salad has been a go-to for years, ever since the grand popularity of my Quinoa Chickpea Salad.
important notes before starting
👉🏻 You will need 3 – 32oz Mason Jars – use wide mouth jars for easy filling and eating. The jars should be thoroughly cleaned and completely dry.
👉🏻 Keep the dressing on the bottom of the jar to avoid getting the veggies soggy.
👉🏻 The first layer should be the chickpeas – the chickpeas will not get soggy with the dressing, and it will add more flavor to this otherwise blend legume.
👉🏻 The greens must always be on the top layer – in this case the arugula, to ensure freshness.
👉🏻 Do not shake the jar until ready to eat!
Ingredients and Variations
- Chickpeas – chickpeas, beans or legumes are a must. They sit well with the dressing on the bottom and provide with good source or protein and fiber. Use beans, lentils, or quinoa. For a variation try this buckwheat chickpea salad combination next time!
- Vegetables – I used tomatoes, cucumbers, red onions, bell pepper and carrots. The sky is the limit when it comes to the veggies. Use fresh and seasonal for better taste and freshness. Some other options are zucchini, green, red, yellow bell peppers, corn, radishes, green beans, broccoli and cauliflower.
- Greens – since I am growing arugula in my garden, and it happens to be my favorite salad greens, it’s what I added to my mason jar salad, but you can use any greens you like such as kale, romaine lettuce, butter lettuce, mixed green, spinach and watercress.
Ingredients for the zesty Mediterranean vinaigrette dressing
This Mediterranean-inspired vinaigrette is zesty, savory, and packed with flavor, bringing just the right balance to the hearty chickpeas and peppery arugula.
- Olive oil – a good high quality olive oil is a must. Select a finishing oil from single origin.
- Lemon – lemon juice add a fresh, tangy brightness that wakes up all the flavors.
- Oregano – if possible use fresh during the season otherwise dried oregano will work just fine.
- Dijon mustard – gives a slight tang and helps the dressing stay creamy and blended. I always prefer to use either whole grain seeded mustard or country dijon mustard for extra flavor and texture.
- Salt and pepper – to taste
Chickpea Arugula Salad Recipe
Equipment
Ingredients
- 2 cans chickpeas
- 4 cups arugula
- 1 cup tomatoes diced small
- 1 cup red onions diced small
- 1 cup carrots chopped small
- 1 cup cucumbers chopped small
- 1 cup bell pepper chopped small
Mediterranean Dressing
- 1/2 cup olive oil high quality finishing oil
- 2 lemon juiced
- 1 tbsp country dijon mustard with seeds
- 1/2 tbsp oregano
- salt and pepper to taste
Instructions
- Chop and measure the veggies all at once, set them aside on separate individual containers.
- In a small jar whisk together the Mediterranean dressing for the salad. Shake well.
- Start building the Mason jar salad by layering each ingredient, starting with the dressing about 3-4 tbsp of dressing on the bottom of a clean Mason jar. Followed by the chickpeas. It is very important that these are the first two ingredients! (see notes).
- The next layers are; cucumber, carrots, tomatoes, red onions, bell pepper and arugula on top. Its okay if the order in which these ingredients are layered is different *as long as the bottom layer is dressing + chickpeas and the top layer for the greens* this will ensure freshness and long lasting salad.
- Close salad jar lids tightly and refrigerate until ready to eat. Shake well before serving.
Notes
- Keep the dressing on the bottom of the jar along with the chickpeas to avoid getting the other veggies soggy. The chickpeas will not get soggy in contact with the dressing for a few days. Matter fact it will get more flavor from it!
- Arugula (or your choice of greens) should be on top to avoid wilting or become soggy.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
This salad is such a reflection of my lifestyle. Fresh ingredients from my garden (hello, arugula, tomatoes, cucumber and herbs!), balanced meals, and always teaching my kids the value of real, homemade food. It’s a joy to pack one of these up before a long day, a picnic lunch with family or send one off with my working kids for a healthy lunch. Trust me, you’ll love having these jars ready to grab and go.
Serving Suggestion
To serve, just give the jar a shake or pour everything into a bowl and toss to coat.
Want more protein in your salad?
Have a can of tuna or sardine ready on the side or pack some grilled chicken tenders for an easy meal.
