Elevate your lunchtime routine with the elegant simplicity of this Zesty Chickpea Quinoa Salad Jars recipe. Crafted with a harmonious blend of wholesome ingredients, this salad is a delightful balance of flavors and textures, offering a satisfying and nourishing midday meal. Embrace the beauty of graceful comfort food with this sophisticated and versatile dish.
Why You’ll Love This Zesty Chickpea Quinoa Salad Jars
Bursting with vibrant flavors and a delightful crunch, this Zesty Chickpea Quinoa Salad Jars recipe is a true delight for the senses. The combination of tender chickpeas, fluffy quinoa, and a zesty lemon-herb dressing creates a symphony of textures and tastes that will leave you feeling both nourished and indulged. Designed for easy meal prep, this salad jars offer a convenient and elegant solution to your midday cravings, allowing you to savor the comfort of a homemade meal wherever your day takes you.
Ingredients
The key ingredients in this Zesty Chickpea Quinoa Salad Jars recipe include protein-rich chickpeas, nutty quinoa, and a vibrant lemon-herb dressing. Fresh herbs, crisp vegetables, and a touch of tangy feta cheese add depth and complexity to this flavorful salad.
- 1 cup (200g) – Cooked quinoa
- 1 (15oz/400g) can – Chickpeas, drained and rinsed
- 1 medium – Cucumber, diced
- 1 cup (150g) – Cherry tomatoes, halved
- 1/4 cup (30g) – Crumbled feta cheese
Ingredient Substitutions
- Chickpeas: White beans or lentils — a refined swap that keeps the balance.
- Quinoa: Cooked farro or brown rice — perfect for dietary or texture variation.
How to Make Zesty Chickpea Quinoa Salad Jars
Prepare this refreshing Zesty Chickpea Quinoa Salad Jars recipe in just a few simple steps.
Step 1 — Prep Work
Begin by cooking the quinoa according to package instructions, allowing it to cool completely. Drain and rinse the chickpeas, then pat them dry. Chop the cucumber, tomatoes, and red onion into bite-sized pieces. Finely chop the fresh herbs, such as parsley and basil.
Step 2 — Main Cooking Process
In a large mixing bowl, combine the cooked quinoa, chickpeas, chopped vegetables, and crumbled feta cheese. Prepare the dressing by whisking together the olive oil, lemon juice, Dijon mustard, garlic, salt, and pepper.
Step 3 — Final Steps/Assembly
Divide the salad mixture evenly among four wide-mouth mason jars or other airtight containers. Carefully pour the lemon-herb dressing over the top of each salad, ensuring that the ingredients are evenly coated. Seal the jars and refrigerate until ready to serve.
Step 4 — Finishing Touches
When ready to enjoy, simply give the jar a gentle shake or stir to combine the ingredients and dressing. For an extra burst of flavor, you can top the salad with a sprinkle of chopped fresh herbs or a drizzle of extra-virgin olive oil.
Chef Tips & Variations
- Roast the Chickpeas: Toss the drained and patted-dry chickpeas with a touch of cumin, paprika, and olive oil, then roast them in the oven until crispy for a delightful crunch.
- Add Creamy Avocado: Dice a ripe avocado and fold it into the salad for a luxurious, creamy element.
- Swap Grains: Replace the quinoa with farro or bulgur wheat for a heartier texture and flavor profile.
- Include Dried Fruit: Toss in a handful of dried cranberries or chopped apricots for a touch of sweetness.
Serving & Storage
Serve with: a crusty baguette, fresh fruit, or a side of roasted vegetables.
Storage: These salad jars can be stored in the refrigerator for up to 4 days in airtight containers.
Reheat: The salad can be enjoyed chilled or at room temperature. No need to reheat.
Make-Ahead: Prepare the salad jars in advance for a quick and elegant lunch or snack throughout the week.
Nutrition Information
This Zesty Chickpea Quinoa Salad Jars recipe is a nourishing and well-balanced meal, providing a harmonious blend of protein, complex carbohydrates, healthy fats, and a variety of essential vitamins and minerals. Each serving offers a satisfying dose of fiber, antioxidants, and heart-healthy nutrients to fuel your body and keep you feeling energized throughout the day.
- Serving Size: 1 salad jar
- Calories: 350 kcal
- Protein: 15 g
- Carbs: 45 g
- Fat: 12 g
- Sodium: 550 mg
Frequently Asked Questions
Can I make the salad jars in advance?
Absolutely! The beauty of this recipe is its meal-prep friendly nature. You can assemble the salad jars up to 4 days in advance and store them in the refrigerator, making them a convenient and elegant option for busy weekdays.
Can I substitute the quinoa with another grain?
Yes, you can definitely experiment with different grains in this recipe. Farro, bulgur, or even brown rice would all work well as substitutes for the quinoa, adding their own unique textures and flavors to the salad.
How can I make this salad more filling?
To make this Zesty Chickpea Quinoa Salad Jars more substantial, consider adding in additional protein sources, such as grilled chicken, hard-boiled eggs, or roasted tofu. You can also increase the amount of chickpeas or add in diced avocado for a creamy richness.
Can I use canned chickpeas instead of dried?
Absolutely! Canned chickpeas are a convenient and time-saving option for this recipe. Simply drain, rinse, and pat the chickpeas dry before adding them to the salad.
How long will the salad jars stay fresh in the refrigerator?
When stored properly in airtight containers, these Zesty Chickpea Quinoa Salad Jars will stay fresh in the refrigerator for up to 4 days. The dressing and ingredients will maintain their texture and flavor, making this recipe a perfect choice for meal prep.
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Zesty Chickpea Quinoa Salad Jars
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Diet: Vegan
Description
This Zesty Chickpea Quinoa Salad is a vibrant and nutritious meal prep option, combining protein-packed chickpeas and quinoa with fresh vegetables and a tangy dressing.
Ingredients
1 cup quinoa
1 can chickpeas, drained and rinsed
1 bell pepper, diced
1 cucumber, diced
1 cup cherry tomatoes, halved
1/4 red onion, finely chopped
1/4 cup parsley, chopped
1/4 cup olive oil
Juice of 1 lemon
Salt and pepper to taste
Instructions
1. 1. Rinse the quinoa under cold water and cook according to package instructions.
2. 2. In a large bowl, combine cooked quinoa, chickpeas, bell pepper, cucumber, cherry tomatoes, red onion, and parsley.
3. 3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
4. 4. Pour the dressing over the salad and toss to combine.
5. 5. Divide into jars for meal prep and refrigerate.
Notes
This salad can be made ahead of time and stored in the refrigerator for up to 5 days. Feel free to add your favorite vegetables or proteins.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Healthy Bites & Meal Prep
- Method: No-Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 jar
- Calories: 350 kcal
- Sugar: 5g
- Sodium: 200mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg