0 from 27 votes
Mediterranean Mason Jar Salads
With layers of Mediterranean flavors, like lemony marinated chickpeas, fresh, crunchy veggies, and quinoa, these mason jar salads are a delicious meal prep idea for easy lunches or dinners all week. They store well in the fridge for 5 days!
Prep Time
15 mins
Total Time
15 mins
Servings: 4 servings
Calories: 510 kcal
Course:
Main Course , Salad
Cuisine:
Mediterranean
Ingredients
Marinated Chickpeas
- 2 15-oz cans chickpeas drained, 425 g cans
- ¼ cup chopped Italian parsley
- ¼ cup extra virgin olive oil
- 2 Tbsp white wine vinegar 30 mL
- 1 lemon 1 tsp of the grated zest and 2 Tbsp of the juice
- 3 cloves garlic minced
- ¼ tsp salt
Salad Fillings
- 1 ½ cups uncooked quinoa
- ½ medium red onion finely chopped
- ½ cup cubed or crumbled feta cheese
- ½ cup pitted olives
- 1 10-oz package cherry tomatoes halved
- 1 bell pepper chopped, any color
- ½ medium English cucumber chopped
- 3 to 4 cups chopped romaine lettuce or enough to fill the jars
Instructions
- Quinoa: Rinse quinoa well In a mesh strainer, then add it to a medium pot with 3 cups of water. Cook according to package instructions until water is absorbed and quinoa is fluffy. Let it cool while you prepare everything else.
- Chickpeas: Stir together all Marinated Chickpea ingredients.
- Assemble: Spoon Marinated Chickpeas evenly into 4 large (32-oz) mason jars. Evenly divide ingredients into the jars in this order: chopped onion, feta, olives, cooled quinoa, halved cherry tomatoes, chopped bell pepper, chopped cucumber, lettuce. Close lids and store in the fridge for up to 5 days. To serve, dump the contents of a jar into a bowl and stir!
Cup of Yum
Nutrition Information
Serving
1serving
Calories
510kcal
(26%)
Carbohydrates
62g
(21%)
Protein
17g
(34%)
Fat
22g
(34%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
2g
Monounsaturated Fat
14g
Trans Fat
0g
Cholesterol
10mg
(3%)
Sodium
630mg
(26%)
Potassium
820mg
(23%)
Fiber
11g
(44%)
Sugar
7g
(14%)
Vitamin A
3500IU
(70%)
Vitamin C
50mg
(56%)
Calcium
170mg
(17%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 510
% Daily Value*
| Serving | 1serving | |
| Calories | 510kcal | 26% |
| Carbohydrates | 62g | 21% |
| Protein | 17g | 34% |
| Fat | 22g | 34% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 14g | 70% |
| Trans Fat | 0g | 0% |
| Cholesterol | 10mg | 3% |
| Sodium | 630mg | 26% |
| Potassium | 820mg | 17% |
| Fiber | 11g | 44% |
| Sugar | 7g | 14% |
| Vitamin A | 3500IU | 70% |
| Vitamin C | 50mg | 56% |
| Calcium | 170mg | 17% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.