{"id":455,"date":"2026-05-25T21:39:41","date_gmt":"2026-05-25T21:39:41","guid":{"rendered":"https:\/\/nextcitydigest.com\/?p=455"},"modified":"2026-05-25T21:39:41","modified_gmt":"2026-05-25T21:39:41","slug":"recipes-make-mediterranean-salad-in-a-jar-for-easy-lunches","status":"publish","type":"post","link":"https:\/\/nextcitydigest.com\/?p=455","title":{"rendered":"Recipes: Make Mediterranean Salad in a Jar for easy lunches"},"content":{"rendered":"
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Bright, hearty, and endlessly practical, these Mediterranean Salad Jars are the kind of meals that make healthy eating feel easy.<\/p>\n

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Inspired by the classic flavors of the eastern Mediterranean \u2014 lemon, parsley, chickpeas, feta and olives \u2014 these jars layer the ingredients in a beautiful rainbow for a portable lunch or quick picnic dinner that stays fresh for days.<\/p>\n

The secret to a good jar salad is the order of the ingredients: dressing on the bottom, sturdy grains and beans in the middle, and delicate greens safely tucked on top. That way, everything remains crisp until you\u2019re ready to dump it into a bowl and chow down. Protein-rich chickpeas and fiber-filled bulgur make these jars surprisingly filling, while fresh herbs and lemon keep every bite vibrant and refreshing.<\/p>\n

These jars bring together convenience and nourishment in one colorful package. In fact, my friends and I made a couple dozen of them last week to share and deliver to a friend who was recovering from surgery, and seeing them lined up in the fridge felt like a burst of sunshine. Meals like these remind me that food can do more than nourish us \u2014 it can brighten a week, lighten someone\u2019s load, and quietly build community, one jar at a time.<\/p>\n

Mediterranean Salad in a Jar<\/h4>\n

Yield:<\/strong> Makes five quart-sized jars<\/p>\n

Equipment:<\/strong>\u00a0Five wide-mouthed quart-sized jars<\/p>\n

INGREDIENTS:<\/h4>\n

1 \u00bd cups raw bulgur<\/p>\n

3 cups boiling salted water<\/p>\n

\n<\/div>\n

\u00bd cup olive oil<\/p>\n

\u00bd cup fresh lemon juice<\/p>\n

1 teaspoon salt<\/p>\n

Freshly cracked black pepper<\/p>\n

\n<\/div>\n

\u00bd cup chopped parsley<\/p>\n

2 cans chickpeas, rinsed and drained<\/p>\n

1 English cucumber, chopped<\/p>\n

1 bell pepper, seeded and chopped<\/p>\n

3 Roma tomatoes, chopped<\/p>\n

1 head romaine lettuce, chopped<\/p>\n

5 ounces feta cheese, crumbled<\/p>\n

\u2154 cup chopped kalamata olives<\/p>\n

DIRECTIONS<\/h4>\n

Place the bulgur in a bowl or saucepan. Pour the boiling salted water over the top, cover and let sit for about 10 minutes, or until the water is absorbed. Fluff with a fork and let cool completely. To speed this up, spread the bulgur on a baking sheet.<\/p>\n

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In a small bowl or measuring cup, whisk together the olive oil, lemon juice, salt and pepper. Divide the dressing evenly among the five jars.<\/p>\n

Layer the ingredients in each jar in the following order: bulgur, parsley, chickpeas, cucumber, bell pepper, tomatoes, romaine, feta and olives. Secure the lids and refrigerate.<\/p>\n

To serve, simply remove the lid from a jar and turn it upside down to release the salad into a bowl. Consume within 5 days.<\/p>\n

Registered dietitian and food writer Laura McLively is the author of \u201cThe Berkeley Bowl Cookbook.\u201d Follow her at @myberkeleybowl and lauramclively.com.<\/em><\/p>\n

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These jars layer the ingredients in a beautiful rainbow for a portable lunch or quick picnic dinner that stays fresh for days.<\/p>\n","protected":false},"author":1,"featured_media":454,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-455","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-things-to-do"],"yoast_head":"\nRecipes: Make Mediterranean Salad in a Jar for easy lunches - Next City Digest<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/nextcitydigest.com\/?p=455\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Recipes: Make Mediterranean Salad in a Jar for easy lunches - Next City Digest\" \/>\n<meta property=\"og:description\" content=\"These jars layer the ingredients in a beautiful rainbow for a portable lunch or quick picnic dinner that stays fresh for days.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/nextcitydigest.com\/?p=455\" \/>\n<meta property=\"og:site_name\" content=\"Next City Digest\" \/>\n<meta property=\"article:published_time\" content=\"2026-05-25T21:39:41+00:00\" \/>\n<meta name=\"author\" content=\"admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/nextcitydigest.com\\\/?p=455#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/nextcitydigest.com\\\/?p=455\"},\"author\":{\"name\":\"admin\",\"@id\":\"https:\\\/\\\/nextcitydigest.com\\\/#\\\/schema\\\/person\\\/13065d40d633843429ac57d4e5c06f9b\"},\"headline\":\"Recipes: Make Mediterranean Salad in a Jar for easy lunches\",\"datePublished\":\"2026-05-25T21:39:41+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/nextcitydigest.com\\\/?p=455\"},\"wordCount\":473,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/nextcitydigest.com\\\/?p=455#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/nextcitydigest.com\\\/wp-content\\\/uploads\\\/2026\\\/05\\\/29505fd96d9e79c0ce59b6ad6588b4cb.webp\",\"articleSection\":[\"Things To Do\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/nextcitydigest.com\\\/?p=455#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/nextcitydigest.com\\\/?p=455\",\"url\":\"https:\\\/\\\/nextcitydigest.com\\\/?p=455\",\"name\":\"Recipes: Make Mediterranean Salad in a Jar for easy lunches - 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