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Mediterranean Salad Jar

Updated: Dec 19, 2022

A quick and easy salad, that can be made in advance and easy to travel. So you can enjoy anytime and anywhere.

Spinach is an excellent source of vitamin K as well as being a source of magnesium, calcium and phosphorus. Nutrients, that are great for bone health.

This is a quick and easy salad, full of nutrients, and protein. A salad that can be made in advance and easy to travel so that you can enjoy anytime and anywhere.

This recipe was made during that TTI family health show and also during Cefen Lea by Alvin and Louise Mcqueen, scroll to the bottom of the page to find out more about them


Mediterranean Salad Jar

20mins Serves 1-2 easy - child friendly


  • 8 vine or cherry tomatoes

  • 1/2 cup spinach

  • 1/2 cup chickpeas (or beans of your choice)

  • 1/4 cup olives

  • 1/4 cup cucumber

  • 2 leaves basil


  • 2 Tsp lemon juice

  • 1 Tbsp olive oil

  • Cayenne Pepper (add to taste)


  1. To start off you want to make sure you've washed your hands, and have got a clean surface ready to chop up your salad

  2. Next thoroughly wash your salad ingredients

  3. Then chop up all of your salad ingredients, you can leave your tomatoes and olives whole, if you would like, or chop them up to your ideal size and set aside

  4. Afterwards, make sure to drain and wash your chickpeas (optional- you can roast your chickpeas in the oven or lightly fry them in a pan/ air fryer if you would like them cooked, and more tender)

  5. Dressing Timeeee!

  6. Pour your lemon juice, olive oil and some cayenne pepper into a bowl and mix together

  7. Now time to assemble, layer all of your individual ingredients into the jar and pour some of the dressing as each layer goes in.

  8. Finally put the lid on and set aside in the fridge, or grab a folk and get straight in there.

  9. Let us know how you get on x


This recipe was made by Louise and Alvin, you can find their cooking school and other service they have to offer at

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