Description
When we talk about Mediterranean Quinoa Jar Salads, we are describing a sophisticated approach to the traditional Greek salad, enhanced with the nutritional powerhouse that is quinoa. At its core, this dish is a deconstructed salad stored in a portable glass vessel. It features a base of protein-rich chickpeas and quinoa, layered with crunchy cucumbers, juicy cherry tomatoes, pungent red onions, and briny Kalamata olives.
Ingredients
Scale
For the salad
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 1 bell pepper, diced
- ¼ red onion, finely sliced
- ½ cup Kalamata olives, sliced
- 1 can chickpeas, drained and rinsed
- ½ cup crumbled feta cheese
- 2 cups chopped romaine lettuce
- Fresh parsley or mint, chopped
For the lemon dressing
- ¼ cup olive oil
- 2 tbsp lemon juice
- 1 tsp Dijon mustard
- 1 garlic clove, minced
- ½ tsp dried oregano
- Salt and black pepper to taste
Instructions
1. Cook the quinoa
- Bring water or broth to a boil.
- Add quinoa, reduce heat, cover, and simmer for 15 minutes.
- Let cool completely.
2. Prepare the dressing
Whisk together olive oil, lemon juice, mustard, garlic, oregano, salt, and pepper.
3. Assemble the jars
Layer ingredients in this order:
- Dressing
- Chickpeas
- Cucumbers
- Tomatoes
- Bell peppers
- Onion and olives
- Quinoa
- Lettuce
- Feta and herbs
Seal jars and refrigerate for up to 4 days.
Jar Salad Layering Inspiration
Serving Tips
- Shake the jar before eating or pour into a bowl.
- Add grilled chicken or tofu for extra protein.
- Keep lettuce at the top to stay crisp.
Notes
- Prep Time: 20 minutes
- Cook Time: 15 minutes
- Category: Salad
- Method: Layering
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 jar
- Calories: 360 kcal
Keywords: Greek Quinoa Mason Jar Salad, Layered Mediterranean Salad, Healthy Meal Prep Quinoa Jars, Portable Mediterranean Grain Bowl