Mediterranean Mason Jar Salads
With layers of Mediterranean flavors, like lemony marinated chickpeas, fresh, crunchy veggies, and quinoa, these mason jar salads are a delicious meal prep idea for easy lunches or dinners all week. They store well in the fridge for 5 days!
Servings: 4 servings
Ingredients
Marinated Chickpeas
- 2 15-oz cans chickpeas drained, 425 g cans
- ¼ cup chopped Italian parsley
- ¼ cup extra virgin olive oil
- 2 Tbsp white wine vinegar 30 mL
- 1 lemon 1 tsp of the grated zest and 2 Tbsp of the juice
- 3 cloves garlic minced
- ¼ tsp salt
Salad Fillings
- 1 ½ cups uncooked quinoa
- ½ medium red onion finely chopped
- ½ cup cubed or crumbled feta cheese
- ½ cup pitted olives
- 1 10-oz package cherry tomatoes halved
- 1 bell pepper chopped, any color
- ½ medium English cucumber chopped
- 3 to 4 cups chopped romaine lettuce or enough to fill the jars
Instructions
- Quinoa: Rinse quinoa well In a mesh strainer, then add it to a medium pot with 3 cups of water. Cook according to package instructions until water is absorbed and quinoa is fluffy. Let it cool while you prepare everything else.
- Chickpeas: Stir together all Marinated Chickpea ingredients.
- Assemble: Spoon Marinated Chickpeas evenly into 4 large (32-oz) mason jars. Evenly divide ingredients into the jars in this order: chopped onion, feta, olives, cooled quinoa, halved cherry tomatoes, chopped bell pepper, chopped cucumber, lettuce. Close lids and store in the fridge for up to 5 days. To serve, dump the contents of a jar into a bowl and stir!
Video
Nutrition
Serving: 1serving | Calories: 510kcal | Carbohydrates: 62g | Protein: 17g | Fat: 22g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 14g | Trans Fat: 0g | Cholesterol: 10mg | Sodium: 630mg | Potassium: 820mg | Fiber: 11g | Sugar: 7g | Vitamin A: 3500IU | Vitamin C: 50mg | Calcium: 170mg | Iron: 5mg
