Quinoa Chickpea Salad in Jars
A colorful, layered mason jar salad with quinoa, chickpeas, roasted peppers, cucumbers, olives, feta, hummus, and a zesty lemon vinaigrette. High in protein, fiber, and healthy fats, it’s perfect for quick lunches, satisfying snacks, or meal prep. Ready in just 25 minutes and keeps up to 4 days in the fridge.
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).
