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Chickpea Lemon Vinaigrette Jars Easy Meal Prep for Busy Weeknights

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A quick, healthy, and protein-rich salad jar meal prep recipe featuring chickpeas, fresh veggies, and a bright lemon vinaigrette, perfect for busy weeknights and meal prep.

Ingredients

Scale
  • 2 cups canned chickpeas (about 330g), drained and rinsed
  • 3 cups mixed salad greens (baby spinach, arugula, romaine) (about 90g)
  • 1 cup cherry tomatoes (about 150g), halved
  • ½ medium cucumber (about 100g), diced
  • 2 tablespoons red onion, finely diced
  • ½ cup feta cheese (about 75g), crumbled (optional)
  • ¼ cup fresh lemon juice (60ml)
  • ⅓ cup extra-virgin olive oil (80ml)
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey or maple syrup
  • 1 small clove minced garlic
  • Salt and freshly ground black pepper to taste

Instructions

  1. Prep the Vinaigrette (5 minutes): In a small jar or bowl, combine fresh lemon juice, extra-virgin olive oil, Dijon mustard, honey, minced garlic, salt, and pepper. Secure the lid and shake vigorously for 30 seconds or whisk until fully emulsified. The dressing should look creamy and slightly thickened. Set aside.
  2. Prepare Salad Ingredients (5 minutes): Drain and rinse the chickpeas well. Halve the cherry tomatoes, dice the cucumber, finely chop the red onion, and crumble the feta cheese. Make sure your salad greens are dry—use a salad spinner if you have one.
  3. Assemble the Jars (5 minutes): Layer each jar starting with chickpeas at the bottom (this keeps them from getting soggy). Next, add cucumbers, cherry tomatoes, red onion, and feta cheese. Top with your mixed greens. Don’t toss yet—keeping the greens on top prevents wilting.
  4. Store and Serve: Store jars in the fridge for up to 4 days. When ready to eat, shake the jar gently to mix the vinaigrette with the salad layers, or pour the contents into a bowl and toss to combine. The lemon vinaigrette keeps everything bright and fresh.

Notes

Do not toss the salad until ready to eat to keep greens crisp. Dry greens thoroughly to avoid sogginess. Adjust lemon juice and sweetness to taste. Fresh lemon juice is preferred over bottled. Garlic can be omitted or replaced with garlic powder if desired. Add cooked grains or proteins like chicken or tofu for a heartier meal. Store jars sealed tightly in the fridge for up to 4 days. Not ideal for microwaving unless grains or proteins are added and reheated separately.

Nutrition

Keywords: chickpea salad, lemon vinaigrette, meal prep, healthy salad jar, quick dinner, vegetarian, vegan option, protein-rich, easy meal

Find it online: https://daintydine.com/chickpea-lemon-vinaigrette-jars-easy-meal-prep-for-busy-weeknights/