This vibrant Quinoa Chickpea Mason Jar Salad is a nutrient-packed, Mediterranean-inspired meal that’s perfect for busy days.
Packed with plant-based protein, fiber, and healthy fats, it keeps you full and energized.
Quick to assemble and easy to store, it’s ideal for meal prep, offering a refreshing mix of flavors, textures, and wholesome ingredients for everyday lunches or snacks.
Quinoa Chickpea Salad in Jars
Equipment
- 4 wide-mouth pint-sized mason jars
- Medium saucepan
- Fork for fluffing quinoa
- Small jar or bowl for vinaigrette
Ingredients
- ⅔ cup dry quinoa
- 1 ⅓ cups water or vegetable broth
- ½ cup fresh lemon juice
- ¼ cup extra-virgin olive oil
- 2 teaspoons honey
- ½ teaspoon salt
- ½ cup chopped fresh parsley
- 2 15-ounce cans chickpeas, drained and rinsed (≈3 cups)
- 2 cups roasted red pepper slices
- 2 small cucumbers diced and seeded
- ½ cup Kalamata olives chopped
- ½ cup hummus
- ½ cup crumbled feta cheese
- ¼ cup sliced almonds
Instructions
- Prepare the Quinoa: Start by rinsing ⅔ cup of dry quinoa under cold water using a fine-mesh sieve. This helps remove the natural coating called saponin, which can taste bitter. Transfer the rinsed quinoa to a medium saucepan and pour in 1 ⅓ cups of water or vegetable broth for added flavor. Add a pinch of salt to season. Bring the mixture to a gentle boil over medium-high heat. Once boiling, reduce the heat to low, cover the pan with a tight-fitting lid, and simmer for 15–20 minutes, or until all the liquid is absorbed and the quinoa is tender. Remove from heat and let it sit covered for 5 minutes. Then, fluff the quinoa gently with a fork to separate the grains and prevent clumping. Set aside to cool slightly.
- Make the Lemon Vinaigrette: In a small jar or bowl, combine ½ cup fresh lemon juice, ¼ cup extra-virgin olive oil, 2 teaspoons honey, and ½ teaspoon salt. Secure the lid and shake well until the ingredients are fully emulsified into a smooth vinaigrette. If desired, stir in 2 tablespoons of freshly chopped parsley for added brightness and flavor. This zesty dressing will bring a refreshing, tangy finish to your salad.
- Prepare the Vegetables and Toppings: While the quinoa is cooking, prep your vegetables and toppings. Drain and rinse the canned chickpeas thoroughly, then pat them dry to remove excess moisture. Slice the roasted red peppers into bite-sized strips if they aren’t already. Dice 2 small cucumbers and remove the seeds for a crisp, watery-free texture. Chop ½ cup Kalamata olives into small pieces for a briny punch. Measure out ½ cup of crumbled feta cheese, ½ cup hummus, and ¼ cup sliced almonds to keep all your toppings organized and ready for layering.
- Layer the Mason Jars: Take your 4 wide-mouth pint-sized mason jars and begin layering the salad. Start with 2 tablespoons of the lemon vinaigrette and a sprinkle of parsley at the bottom of each jar—this prevents the vegetables from getting soggy and ensures the dressing spreads evenly when mixed later. Next, add ¾ cup of chickpeas, followed by ½ cup of cooked quinoa. Layer ½ cup of roasted red pepper slices over the quinoa, then add ½ diced cucumber. Sprinkle 2 tablespoons of Kalamata olives on top, then add 2 tablespoons of crumbled feta. Dollop 2 tablespoons of hummus next, and finish with 1 tablespoon of sliced almonds for a satisfying crunch. Repeat this process for each jar, making sure to keep layers neat for an appealing presentation.
- Store the Mason Jar Salads: Seal the jars tightly with their lids and store them in the refrigerator. When properly layered, these salads can stay fresh for up to 4 days. Keeping the vinaigrette at the bottom and more delicate ingredients like hummus and feta at the top helps maintain freshness and texture throughout the week.
- Serve and Enjoy: When ready to enjoy, you can either shake the jar vigorously to distribute the dressing and mix all the layers together or pour the contents into a bowl and stir gently. The salad is perfect as a quick lunch, a wholesome snack, or part of a balanced meal. Each bite delivers a medley of textures and flavors—from tender quinoa and creamy hummus to crunchy almonds and juicy roasted peppers.
Notes
- Portion Flexibility: While the recipe provides specific measurements for each jar, feel free to adjust ingredients based on your taste preferences. Add extra roasted peppers, more feta, or additional hummus if you like creamier textures.
- Quinoa Cooking Tips: Rinsing quinoa before cooking removes the natural bitterness and ensures fluffy, separate grains. Fluff gently with a fork after cooking to maintain a light texture.
- Layering Order: The suggested order of ingredients in the jar maximizes freshness. Heavier, moisture-resistant ingredients go on the bottom, while delicate items like feta, hummus, and almonds sit on top.
- Vinaigrette Storage: You can prepare the lemon vinaigrette in advance and store it separately in the fridge for up to a week. Shake well before adding to the salad.
- Customizing Proteins: For added protein variety, consider swapping chickpeas with black beans, edamame, or grilled chicken (if not strictly plant-based).
Chef’s Secrets: Expert Advice For Perfection
For a perfectly balanced salad, the key is in the layering and timing. Make sure quinoa is fully cooled before adding it to the jar to prevent sogginess.
Toasting the almonds lightly enhances their crunch and brings out a nutty flavor that contrasts beautifully with creamy feta and hummus.
Fresh herbs like parsley or mint elevate the salad’s aroma and freshness.
When shaking the jar before serving, hold the lid securely and tilt gently to mix without spilling.
Serving Suggestions: Delicious Pairing Ideas
This mason jar salad shines as a stand-alone meal or as part of a larger spread.
Pair it with warm pita bread, whole-grain crackers, or a light soup for a complete lunch.
Drizzle extra lemon juice or a touch of balsamic reduction just before eating for a zesty finish.
For an on-the-go option, pack a small container of additional hummus or vinaigrette separately for dipping or drizzling.
Storage Tips: Keep Salad Fresh Longer
Store the salads in airtight mason jars in the refrigerator for up to 4 days.
Avoid mixing the salad until ready to eat to preserve the texture of delicate ingredients.
If you notice excess moisture at the bottom, simply drain a little liquid before serving.
For long-term storage of components, cooked quinoa can be frozen in small portions, and vinaigrette can last up to a week refrigerated.
Always label jars with the preparation date to ensure freshness.
Frequently Asked Questions
1. Can I use a different grain instead of quinoa?
Yes! Bulgur, couscous, or farro are excellent alternatives.
Keep in mind cooking times and water ratios will differ, so follow the specific instructions for each grain.
2. Is this salad suitable for a vegan diet?
To make it fully vegan, simply replace feta with a plant-based cheese or omit it entirely.
All other ingredients are plant-based and high in protein and fiber.
3. How do I prevent the salad from getting soggy?
Layer the ingredients carefully: keep the dressing at the bottom and moisture-sensitive items like feta and hummus on top.
Wait to shake or mix until just before serving.
4. Can I prepare this salad in advance?
Absolutely! It’s perfect for meal prep. Assemble jars up to 4 days in advance and store in the fridge.
Quinoa and chickpeas hold up well, and vegetables stay crisp if layered correctly.
5. Can I add other vegetables or proteins?
Yes! Feel free to add cherry tomatoes, shredded carrots, or roasted zucchini.
For additional protein, grilled chicken, tofu, or edamame are excellent options.
Adjust portion sizes to maintain balance between grains, vegetables, and protein.
