Chickpea, Quinoa, Feta & Sunflower Jar
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A single-serving jar layered with chickpeas, quinoa, feta and sunflower seeds over apple cider vinegar dressing. Tip it into a bowl at lunchtime.
Ingredients
Dressing
- 3 tbsp apple cider vinegar dressing store-bought or homemade
Salad
- 1/4 cup diced cucumber
- 1/4 cup grated carrot
- 1/3 cup chickpeas cooked or canned and drained
- 1/4 cup halved cherry tomatoes
- 1/4 cup cooked quinoa
- 1/4 cup crumbled feta or vegan feta
- 2–3 tbsp roasted sunflower seeds
- 1–2 cups chopped romaine
Equipment
- large wide-mouth jar
- saucepan
Directions
- Prepare: Cook and chill the quinoa ahead of time, or use cooked quinoa from the refrigerator. Drain the chickpeas and get the other cold ingredients ready. Measure out 3 tbsp apple cider vinegar dressing made separately.
- Assemble: Put the dressing in first, then cucumber, carrot, chickpeas, tomatoes, quinoa, feta, sunflower seeds, and romaine. Put the lid on and refrigerate, then shake and tip it into a serving bowl.
- Store: Refrigerate right away; for meal prep, eat within 3 days.
- Serve: Keep the jar upright until you are ready to eat. Tip it into a bowl, toss with the dressing, and serve cold.
Notes
This is the chickpea variation. The apple cider vinegar dressing is a separate prepared component, not included here.
Keep refrigerated at 40°F (4°C) or below.
Nutrition
Serving: 338g | Calories: 555kcal | Carbohydrates: 34g | Protein: 15g | Fat: 42g | Saturated Fat: 10g | Trans Fat: 0g | Cholesterol: 33mg | Sodium: 686mg | Potassium: 643mg | Fiber: 8.3g | Sugar: 7.4g | Vitamin A: 9205IU | Vitamin C: 9.8mg | Calcium: 260mg | Iron: 2.8mg
Nutrition is an estimate per serving from USDA FoodData Central, for the whole recipe (1 serving); prepared apple cider vinegar dressing counted as oil and vinegar dressing, grated carrot counted as carrots, chickpeas (the first choice counted), crumbled feta or vegan feta (the first choice counted). Brands and portions vary, so use it only as an approximation.