Mediterranean Mason Jar Salads
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
A protein-packed salad with chickpeas, quinoa, and fresh Mediterranean vegetables in a lemony garlic dressing. Perfect for meal prep, with no soggy lettuce when stored in jars.
We index the facts; the cooking instructions live with the creator.
Nutrition & ingredients
Ingredients
serves 4- 4 cups arugula (or other leafy greens)
- 2 cups cherry tomatoes (halved)
- 2 cups cucumber (diced)
- 2 cups cooked quinoa
- 1 (15 oz) can chickpeas, drained and rinsed
- 1/2 red onion (diced)
- 1/4 cup fresh parsley (chopped)
- Salt and pepper (to taste)
- 1/4 cup olive oil
- 3 Tbsp fresh lemon juice
- 1 tsp lemon zest
- 2 Tbsp red wine vinegar
- 3 cloves garlic (minced)
- 1 tsp cumin
- 1/4 tsp black pepper
At a glance
PER SERVING · TIME 10M
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Complete estimate · 100% of estimated mass resolved
All countable ingredients resolved. Figures are per serving.
- Prep
- 10m
- Sodium
- 477mg
- Total sugar
- 11g
Added sugar is not shown when one or more ingredients lack reliable added-sugar evidence.
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 541mg
- Calcium
- 120mg
- Iron
- 4mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 10M
- SODIUM
- 477MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.