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Chopped salad in a jar

Course Salad
Cuisine American
Keyword bulgur salad, mason jar salad, meal prep lunch, turkey chopped salad
Prep Time 15 minutes
Cook Time 12 minutes
Total Time 27 minutes
Servings 4 jars
Bulgur, chickpeas, turkey, mozzarella, tomatoes, cucumber, onion and mixed nuts over a Dijon balsamic dressing. Makes four jars.

Ingredients

  • 1/3 cup bulgur wheat
  • 1 tablespoon Dijon mustard
  • 1 tablespoon white balsamic vinegar
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon ground black pepper
  • 3 tablespoons olive oil
  • 1 can (15 ounces) chickpeas rinsed and drained
  • 4 ounces cooked turkey breast cubed
  • 4 ounces mozzarella cheese cubed
  • 1/2 cup grape tomatoes quartered
  • 1/2 cup chopped English cucumber
  • 1/4 cup chopped red onion
  • 6 tablespoons chopped mixed nuts

Directions

  • Bring 1 cup water to a boil in a medium saucepan over medium-high heat. Stir in the bulgur, turn the heat to medium, and cook for about 10 to 12 minutes, until tender. Pour off any extra liquid, spread the bulgur in a single layer on a rimmed baking pan, and freeze for about 10 minutes until cool.
  • Whisk the mustard, vinegar, salt and pepper together in a small bowl. Whisk constantly as you slowly drizzle in the oil until blended.
  • Share the vinaigrette among 4 pint-sized mason jars. Spoon the cooled bulgur evenly over the vinaigrette. Add the other ingredients as layers in the order they are listed, ending with the nuts, then close the lids.

Notes

Keep refrigerated at 40°F (4°C) or below.
Refrigerate up to 5 days. Safety: contains cooked turkey; keep at 40 F or below and eat within 1 to 2 days for best safety.

Nutrition

Serving: 250g | Calories: 486kcal | Carbohydrates: 40g | Protein: 23g | Fat: 28g | Saturated Fat: 6.9g | Trans Fat: 0g | Cholesterol: 36mg | Sodium: 850mg | Potassium: 484mg | Fiber: 9.7g | Sugar: 7g | Vitamin A: 394IU | Vitamin C: 3.9mg | Calcium: 221mg | Iron: 2.4mg

Nutrition is an estimate per serving from USDA FoodData Central, for 4 jars; bulgur wheat counted as dry bulgur, Dijon mustard counted as prepared mustard, chickpeas counted as canned chickpeas, drained (one can 250 g), cooked turkey breast counted as sliced turkey breast, mozzarella cheese counted as fresh mozzarella. Brands and portions vary, so use it only as an approximation.