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Salads in a jar are my jam! Crisp veggies, fragrant herbs, protein-packed chickpeas, and nutty quinoa – all kissed by a tangy lemon olive oil dressing. This Mediterranean salad is like sunshine in every bite!
I’m currently all about those Mediterranean vibes, and let me tell you, these Quinoa Chickpea Salad Jars are the real deal—no matter the season. It’s like taking your taste buds on a flavorful journey, especially perfect for those warmer days.
And if you’re craving sweet tangy deliciousness, don’t miss my Spring Mason Jar Salad With Raspberry Dressing. Or, for those looking to spice things up, dive into my tantalizing Tandoori Roasted Cauliflower Mason Jar Salads. With options to suit every palate, there’s a jar for every craving in my lineup!
Now, let’s talk convenience. No need to stress over dressing! These salad jars are tailored to fit your busy lifestyle—the delicious dressing is already expertly layered at the bottom of each jar, ensuring every bite is bursting with flavor and ready to enjoy.
Here’s what’s in store: fluffy quinoa, protein-rich chickpeas, a vibrant array of crisp veggies, and a pop of fresh herbs—all thoughtfully assembled in a convenient jar. And for those seeking expert nutrition guidance, rest assured, this recipe is dietitian-approved for both taste and nutrition!
But wait, there’s more! Imagine the satisfaction of tipping that jar onto your plate. With each ingredient retaining its freshness and flavor, it’s like a culinary masterpiece unfolding before your eyes, delighting your senses with every mouthwatering bite.
Nutrition highlights
This Mediterranean-inspired salad is a nutritional powerhouse, boasting key ingredients that support your health and satisfy your taste buds. Here are three reasons why it’s a must-have in your meal rotation:
- Protein-Packed: Chickpeas and quinoa provide a hearty dose of plant-based protein to keep you energized and satisfied.
- Fiber-Rich: Loaded with fiber from veggies, chickpeas, and quinoa for healthy digestion and lasting fullness.
- Heart-Healthy Goodness: Olive oil in the dressing adds heart-healthy fats, supporting overall well-being.
Lunch in a jar ingredients
- Quinoa
- Cucumber
- Herbs or greens
- Chickpeas
- Peppers
- Tomato
- Olive Oil
- Salt and Pepper
- Lemon Juice
Here’s how to make them!
- In a medium pot, combine the quinoa with water and bring to boil. Once the water starts to boil, turn the heat down to a low, simmer and cover the pot—Cook the quinoa until tender. Once the quinoa is cooked, drain and transfer to a large bowl. Set aside to cool.
- Prepare all the vegetables and herbs separately and set aside (photos 1-6)
- Make the dressing by combining olive oil, lemon juice, salt, and pepper in a shaker and mix well (photos 7-8)
- In a clean and dry mason jar, start creating the layers. Start with some dressing, followed by the vegetables, chickpeas and herbs (photos 9-16)
Food safe storage
A handy food storage tip for these salad jars is to ensure you layer the ingredients properly. Start with the dressing at the bottom, followed by heartier ingredients like chickpeas and quinoa, then layer the more delicate items such as fresh herbs and veggies on top. This helps to prevent sogginess and keeps your salad fresh and crisp until you’re ready to enjoy it. Also, tightly seal the jars to maintain freshness and store them in the refrigerator for up to 3-4 days.
If you give this anti-inflammatory recipe a try, I’d love to hear your thoughts. Share your rating, leave a comment, and be sure to tag me on Instagram @DesiliciousRD! I can’t wait to see your creations!
Get the Recipe:
Mediterranean Quinoa Chickpea Salad Jars
Ingredients
Salad
- 4 cups water
- 2 cups quinoa, thoroughly washed and drained
- 1 onion, medium, yellow, diced
- 1 tomato, medium, cut into small cubes
- 1/2 cucumber, large, diced into small cubes
- 1 bell pepper, yellow, diced into small pieces
- 1 cup parsley, fresh, finely chopped. Spinach works great too!
- 2/3 cup mint leaves, fresh, finely chopped.
- 2 cups cooked chickpeas, drained and rinsed
Dressing
- 3.5 tbsp olive oil, extra virgin
- 1/3 cup lemon juice, freshly squeezed
- 1 tsp sea salt
- 1/2 tsp black pepper
Instructions
- In a medium pot, combine 2 cups of quinoa with 4 cups of water and bring to boil. Once the water starts to boil, turn the heat down to low, simmer and cover the pot. Cook the quinoa for 10-12 minutes or until tender. Once the quinoa is cooked, drain and transfer to a large bowl. Set aside to cool.
- Prepare all the vegetables and herbs separately and set aside
- Make the dressing by combining olive oil, lemon juice, salt and pepper in a clean dry mason jar and shak to mix well.
- Now it's time to assemble the mason jar salads in 10 jars. Make sure the mason jars are clean and dry. Start with 2 tsp of dressing, followed by 1.5 tbsp onion, 2 tbsp pepper, 3 tbsp chickpeas, 1 tbsp tomato, 2 tbsp cucumber, 3/4 cup quinoa, 1 tbsp parsley and 1 tbsp mint. You could also add spinach which works really well in this recipe. These are approximate measurements. You want to divide all the ingredients evenly in 10 mason jars.
- Once done, place the lid on and store them in the fridge. When it's time to serve, simple pour the salad onto a plate and enjoy.
Notes
- Make sure all your ingredients are washed, dried and chopped – ready for assembly. This will save you heaps of time
- Your first bottom layer should always be the dressing. This prevents your salad from getting soggy
- The next few layers should be your sturdy ingredients, like your cucumber, tomato and peppers, along with the chickpeas.
- Keep the quinoa near the top – away from the dressing so it stays nice and fresh
- End with your favourite greens (spinach) or herbs, so they’re crisp and full of flavour
- Store in the fridge for 3-4 days
Nutrition Information:
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It’s perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
Excellent but dressing is mild so I will just tweak it.
Hello and thanks for your kind feedback. I’m so glad you liked it and yes, there’s absolutely room for personal tweaks to suit your taste buds. 🙂 Best wishes, Shahzadi
In the e-book you sent me this recipe has double the calories, carbs and fibre, but still makes 10 jars. I’ll be halving this recipe, as there are only two of us in the household now, but would appreciate knowing the correct nutrition. I don’t use mint a lot – is there a substitution you could recommend, or can I leave it out?
Hello Sandra, thanks so much for flagging this. My suspicion is that it’s was a plug in issue on my site. The values have been updated here and hope this helps. Please bear in mind that different sources vary in the reporting of their nutritional databases. The database I use on the site varies from the one used for the ebook. Thanks and have a wonderful day! Warmly, Shahzadi
Hello Jenny! I love this salad with parsley and basil – super delish and refreshing too! Thanks for sharing your ideas 🙂