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Mediterranean Quinoa Salad Jar

Mediterranean Quinoa Salad Jar

Lunch
Prep Time
15min
Cook Time
15min
Servings
1
Calories
390
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Chef's Note

This mason jar salad is perfect for busy mornings - make it the night before and grab it from the fridge as you head out. The layering technique keeps ingredients fresh and prevents sogginess. You can eat it cold straight from the jar, no heating required. For extra protein, add 2 oz of cooked chicken breast or canned tuna. The salad actually improves in flavor after sitting for a few hours as the ingredients marinate together.

Tags
make-ahead
portable
meal prep
Mediterranean
vegetarian
no-reheat
healthy
office lunch
grain bowl
jar meal
Ingredients

  • 1/3 cup quinoa

  • 2/3 cup water

  • 1/3 cup cucumber

  • 1/4 cup cherry tomatoes

  • 6 olives kalamata olives

  • 2 tablespoons feta cheese

  • 1/3 cup chickpeas

  • 1/4 cup red bell pepper

  • 2 tablespoons red onion

  • 1 tablespoon olive oil

  • 2 teaspoons lemon juice

  • 1/4 teaspoon dried oregano

  • 1/8 teaspoon salt

  • 1/8 teaspoon black pepper

  • 1 16-oz jar mason jar

Instructions
  • 1

    Rinse 1/3 cup quinoa under cold water using a fine mesh strainer.

  • 2

    In a small pot, combine the rinsed quinoa with 2/3 cup water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until water is absorbed and quinoa is fluffy.

  • 3

    While quinoa cooks, dice 1/3 cup cucumber, 1/4 cup red bell pepper, and 2 tablespoons red onion. Halve 1/4 cup cherry tomatoes and slice 6 kalamata olives.

  • 4

    Drain and rinse 1/3 cup chickpeas from a can.

  • 5

    In a small bowl, whisk together 1 tablespoon olive oil, 2 teaspoons lemon juice, 1/4 teaspoon dried oregano, 1/8 teaspoon salt, and 1/8 teaspoon black pepper to make the dressing.

  • 6

    Allow the cooked quinoa to cool for about 5 minutes, then transfer to a plate and place in the refrigerator for 5 minutes to cool completely.

  • 7

    To assemble the jar: Pour the dressing into the bottom of a 16-oz mason jar. Layer ingredients in this order: red onion, bell pepper, chickpeas, quinoa, cucumber, cherry tomatoes, olives, and top with 2 tablespoons crumbled feta cheese.

  • 8

    Seal the jar tightly and store in the refrigerator for up to 3 days.

  • 9

    When ready to eat, either shake the jar to distribute the dressing and eat directly from the jar, or empty contents into a bowl and toss to combine.

Nutrition Information (per serving)
390
Calories
15g
Protein
45g
Carbs
19g
Fat
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