Go Back

Chickpea, Quinoa, Feta & Sunflower Jar

Course Salad
Cuisine American
Keyword chickpea salad in a jar, mason jar lunch, meal prep jar salad, quinoa feta salad
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 1 serving
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

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.