Name: Mediterranean Mason Jar Salads
Prep time: 15 min
Total time: 15 min
Yield: 4, 4 servings
Cuisine: mediterranean
Ingredients: 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; 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)

← Back to recipe search

Mediterranean Mason Jar Salads

Nutrition Facts

Per serving · recipe makes 4 · 15m total

Servings

Calories

38% of a 2,000 cal day

768KCAL

Protein

29g57% DV

% DAILY VALUE

Total Fat30g

38%

Saturated6g

29%

Unsaturated24g

—

Total Carbs101g

37%

Fiber21g

75%

Total Sugars14g

—

incl. Added Sugars0g

Starch66g

—

Sodium1022mg

44%

% Daily Value is based on a 2,000 calorie day.

Layered mason jar salads with marinated chickpeas, quinoa, fresh vegetables, cheese, and olives in a lemony vinaigrette. Designed for meal prep, these keep well for five days and combine Mediterranean flavors with grain-bowl structure.

Ingredients

4 SERVINGS

Marinated Chickpeas

850 gchickpeas — drained, 2 cans
¼ cupItalian parsley — chopped
¼ cupextra virgin olive oil
2 tbspwhite wine vinegar — 30 ml
1lemon — 1 tsp of the grated zest and 2 Tbsp of the juice
3garlic — minced
¼ tspsalt

Salad Fillings

1½ cupsuncooked quinoa
½medium red onion — finely chopped
½ cupfeta cheese
½ cuppitted olives
10 ozcherry tomatoes — halved, 1 package
1bell pepper — chopped
½medium English cucumber — chopped
3–4 cupschopped romaine lettuce

Quantities update with the servings stepper. Tap an ingredient to see what it adds.Click an ingredient to see what it adds.

Method

15m total

Read the method on liveeatlearn.comSarah Bond’s original page

Made this?

Mark it made so your Library keeps track, and say if it’s a keeper — that tunes your Home feed.

mainmediterraneansaladbeansdiabeticgluten freehalalhindukosherlow calorielow lactoselow saltvegetarian

Nutrition is estimated by Chive from the ingredients above, per serving.

Report a problem with this recipe