5.0 from 102 votes
Quinoa Chickpea Salad [In A Jar]
This lettuce, quinoa and chickpea salad is fresh, vibrant, nutritious, and makes for perfect meal-prep mason jar salads in less than 30 minutes! + How to make salad in a jar with top tips & recipe variations!
Prep Time
15 mins
Total Time
15 mins
Servings: 3 to 6
Calories: 566 kcal
Course:
Salad
Cuisine:
American
Ingredients
- 3 (26-ounce) wide mouth jars with a lid
- 1 cup of your favorite dressing
- 1 (15-ounce) can of garbanzo beans
- 1 cup of cooked quinoa, optional
- 1 cup halved cherry tomatoes
- 1 large cucumber, diced
- ¾ cup of diced red onion
- 4 ½ cups of chopped romaine lettuce or kale
- pumpkin seeds, optional
Instructions
- Add ⅓ cup of dressing per jar. Add the garbanzo beans and quinoa (if using). This will make the garbanzo beans and quinoa absorb flavor from the dressing.
- Add ⅓ of each of the cherry tomatoes, cucumbers, red onion, and pack the lettuce in each jar. Put the lid on each jar and store it in the refrigerator until ready to eat.
- When you’re ready, remove the lid and dump and toss the salad in a large bowl.
Cup of Yum
Notes
- Layer correctly: Make sure to place the dressing at the bottom then layer starting with the hardest/most durable ingredients first, then softer veg, and finally delicate leafy greens/herbs on top.
- Use airtight jars: To ensure the salads stay fresh for as long as possible.
- Shake before serving: Or transfer the ingredients to a plate/bowl, to ensure the salad is thoroughly tossed.
Nutrition Information
Calories
566kcal
(28%)
Carbohydrates
74g
(25%)
Protein
20g
(40%)
Fat
23g
(35%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
11g
Monounsaturated Fat
6g
Trans Fat
0.1g
Sodium
851mg
(35%)
Potassium
1237mg
(35%)
Fiber
19g
(76%)
Sugar
21g
(42%)
Vitamin A
10591IU
(212%)
Vitamin C
109mg
(121%)
Calcium
373mg
(37%)
Iron
7mg
(39%)
Nutrition Facts
Serving: 3to 6
Amount Per Serving
Calories 566
% Daily Value*
| Calories | 566kcal | 28% |
| Carbohydrates | 74g | 25% |
| Protein | 20g | 40% |
| Fat | 23g | 35% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 11g | 65% |
| Monounsaturated Fat | 6g | 30% |
| Trans Fat | 0.1g | 5% |
| Sodium | 851mg | 35% |
| Potassium | 1237mg | 26% |
| Fiber | 19g | 76% |
| Sugar | 21g | 42% |
| Vitamin A | 10591IU | 212% |
| Vitamin C | 109mg | 121% |
| Calcium | 373mg | 37% |
| Iron | 7mg | 39% |
* Percent Daily Values are based on a 2,000 calorie diet.