Chickpea Quinoa Mason Jar Salads
In short: Layered jars of chickpeas, quinoa, cucumber, tomato and lemon dressing, with the greens kept on top. Make four at once for lunches all week. It takes about 45 min in total and makes 4 servings.
- Prep
- 30 min
- Cook
- 15 min
- Total
- 45 min
- Servings
- 4
- Difficulty
- Easy
- Calories
- 410 kcal
A mason jar salad is built upside down: the dressing goes in first, sturdy ingredients next and delicate greens on top, so nothing wilts until you shake the jar. This one pairs chickpeas and quinoa with crunchy vegetables and a sharp lemon-mustard dressing, which makes it filling enough to be a full lunch. It stays fresh for four days, so one cooking session sorts out the whole work week.
Instructions
- Put the quinoa, water and a pinch of salt in a small pan. Bring to a boil, cover and simmer on low for 12 to 14 minutes, until the water is absorbed. Fluff with a fork, spread on a plate and cool completely.
- Whisk the dressing ingredients together in a jug until smooth.
- Spoon 2 tablespoons (30 ml) of dressing into the bottom of each of four 750 ml (3 cup) jars.
- Layer the ingredients in this order: chickpeas, red onion, bell pepper, quinoa, cucumber and tomatoes. The quinoa acts as a barrier between the dressing and the juicy vegetables.
- Top each jar with a handful of spinach, a sprinkle of herbs and the sunflower seeds. Press the lid on firmly.
- Refrigerate for up to 4 days. To eat, shake the jar and tip the salad into a bowl, or eat straight from the jar with a long fork.
Tips
- Keep the dressing at the very bottom and the leaves at the very top. Add soft ingredients such as avocado on the day you eat the jar.
- Brown rice or millet work in place of quinoa. Bulgur, farro or couscous also work, but they contain gluten. Cook the grain until just tender and cool it completely before layering.
Questions and answers
How long do mason jar salads last?
Up to 4 days in the fridge if the dressing stays at the bottom and the greens stay on top. Add avocado on the day you eat it.
Do I need a mason jar for a jar salad?
No. Any leakproof, lidded container works, but a tall jar keeps the dressing away from the greens until you shake it.
Can I add more protein to the jars?
Yes. Add 100 g (3.5 oz) of cubed baked tofu or a handful of cooked edamame per jar on top of the quinoa. Eat those jars within 3 days.
How long does it take to make Chickpea Quinoa Mason Jar Salads?
About 45 min in total: 30 min of preparation and 15 min of cooking.
How many calories are in Chickpea Quinoa Mason Jar Salads?
About 410 kcal per serving, with 13 g of protein, 41 g of carbohydrates and 22 g of fat. These values are estimates.
Nutrition per serving
| Calories | 410 kcal |
|---|---|
| Protein | 13 g |
| Carbohydrates | 41 g |
| Fat | 22 g |
| Fiber | 9 g |
| Sugar | 6 g |
| Sodium | 410 mg |
Estimated values, calculated from the ingredients.
