Chickpea quinoa salad in a jar
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Quinoa, chickpeas, cucumber, tomato, pepper, parsley and mint in a lemon olive oil dressing. Makes ten jars for the week.
Ingredients
Salad
- 4 cups water
- 2 cups quinoa thoroughly washed and drained
- 1 onion medium, yellow, diced
- 1 tomato medium, cut into small cubes
- 1/2 cucumber large, diced into small cubes
- 1 bell pepper yellow, diced into small pieces
- 1 cup parsley fresh, finely chopped. Spinach works great too!
- 2/3 cup mint leaves fresh, finely chopped.
- 2 cups cooked chickpeas drained and rinsed
Dressing
- 3.5 tbsp olive oil extra virgin
- 1/3 cup lemon juice freshly squeezed
- 1 tsp sea salt
- 1/2 tsp black pepper
Equipment
- mason jars
- cutting board
- chef’s knife
- saucepan
Directions
- Put the quinoa and water in a medium pot and bring to a boil. Turn the heat to low, cover, and simmer for 10-12 minutes, until tender. Drain into a large bowl and let cool.
- Get all the vegetables and herbs ready and keep each one in its own pile.
- Shake the olive oil, lemon juice, salt and pepper together well in a clean, dry mason jar.
- Fill clean, dry mason jars, splitting everything evenly among 10 jars. Layer in this order (per jar): dressing 2 tsp; onion 1.5 tbsp; bell pepper 2 tbsp; chickpeas 3 tbsp; tomato 1 tbsp; cucumber 2 tbsp; quinoa 3/4 cup; parsley 1 tbsp; mint 1 tbsp; spinach on top if you like.
- Close the lids and refrigerate. When you are ready to eat, tip the salad out onto a plate.
Notes
Keep refrigerated at 40°F (4°C) or below.
Keep refrigerated 3-4 days, at 40 F or below.
Nutrition
Serving: 132g | Calories: 224kcal | Carbohydrates: 32g | Protein: 7.5g | Fat: 7.7g | Saturated Fat: 1g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 317mg | Potassium: 341mg | Fiber: 5g | Sugar: 2.8g | Vitamin A: 411IU | Vitamin C: 13mg | Calcium: 42mg | Iron: 2.1mg
Nutrition is an estimate per serving from USDA FoodData Central, for 10 jars; quinoa counted as dry quinoa, tomato counted as tomatoes, pepper counted as green bell pepper, cooked chickpeas counted as canned chickpeas, drained (one can 250 g). Brands and portions vary, so use it only as an approximation.