I cannot tell you how often I make this salad for lunch! It’s high in protein and keeps me satisfied for quite some time, as i am eating this (again) I
thought I’d reshare a staple favourite.
Often the most simplistic of ingredients can become the best of meals with Pantry Staples you may already have at home.
Simple Summery Mediterranean Salad Jars
1 x 400g can chickpeas drained & rinsed
2 x small (95g) tins of tuna in springwater
250g cherry tomatoes diced
4 x baby cucumbers diced
1 small red onion diced
1 bunch fresh parsley
2 tsp dried oregano
Zest & juice of 1 lemon
Salt & Pepper to taste
Additionally you can add mixed dried
herbs to this salad too.
Makes 4 Jars
Zero points
I often eat this with 4 corn thins for 2 points
Simple Swap outs-
Use whatever legumes you love or have in the
pantry, cannellini beans would definitely be a second choice & work well in this.
Replace the Tuna with a different protein, shredded chicken breast or even cooked prawns.
Add hard boiled eggs.
Or top with cottage cheese to increase the protein more.
To make it vegetarian, add in some feta cheese or tofu.
Use more fresh herbs – basil would be amazing.
Add a healthy fat – olive oil or add avocado just before eating.
Mediterranean salad jars are a great way to prepare healthy meals in advance, and they can be easily customized with different variations. Here’s a guide to some variations and tips for simple, summery Mediterranean salad jars.
Base Ingredients (start with these)
Leafy greens: Baby spinach, arugula, romaine, or mixed greens.
Grains: Quinoa, couscous, farro, or bulgur for added texture and substance.
Protein: Chickpeas, grilled chicken, hard-boiled eggs, feta cheese, or tuna.
Veggies: Cucumber, cherry tomatoes, bell peppers, red onion, olives, and zucchini.
Variations
1. Traditional Greek Salad Jar
Dressing: Olive oil, red wine vinegar, oregano, lemon juice.
Main Ingredients: Feta cheese, cucumbers, Kalamata olives, cherry tomatoes, red onion, and romaine lettuce.
Quinoa Mediterranean Salad
Dressing: Tahini, lemon juice, garlic, olive oil.
Main Ingredients: Quinoa, chickpeas, cucumber, roasted red peppers, and arugula.
Optional: Add grilled chicken or falafel for protein.
Tuna Mediterranean Salad
Dressing: Olive oil, Dijon mustard, capers, lemon zest.
Main Ingredients: Canned tuna, cherry tomatoes, olives, red onions, and parsley.
Grain: Farro or couscous for extra texture.
Mediterranean Orzo Salad
Dressing: Lemon juice, olive oil, garlic, and oregano.
Main Ingredients: Orzo, artichoke hearts, sun-dried tomatoes, cucumbers, and feta cheese.
Protein: Add shrimp or grilled chicken.
Hummus Salad Jar
Dressing: Hummus mixed with lemon juice and a little water to thin it out.
Main Ingredients: Hummus, cucumbers, cherry tomatoes, chickpeas, olives, and mixed greens.
Grains: Add bulgur or couscous for a heartier salad.
Tips for Salad Jars
Layering: Start with the dressing at the bottom, followed by sturdier ingredients (like grains or proteins), and keep the leafy greens at the top to avoid sogginess.
Prep in Advance: These salad jars can be made 2-3 days ahead. Store them in the fridge, and just shake and eat when ready.
Keep it Fresh: To avoid greens getting soggy, pack them tightly, and only mix with the dressing when you’re about to eat.
Customizable: These salads can easily be made vegan, gluten-free, or dairy-free depending on preferences. Just adjust the protein (swap for plant-based options) or grains (use gluten-free grains like quinoa).
These salads are not only fresh and nutritious but perfect for on-the-go meals!