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Salad Jars with Chickpea, Quinoa, Feta and Hummus, gluten-free

Indulge in convenience and wellness with this Chickpea, Quinoa, Feta, and Hummus Salad Jars. A quick, nutritious, and filling lunch solution. With 17g of protein in each serving, these are also gluten-free and vegetarian, and easily adapted for dairy-free diets. From the earthy richness of chickpeas to the tangy bite of Greek feta, each layer promises a delicious experience.


Wholesome Salad Jars with Chickpea, Quinoa, Feta and Hummus, gluten-free
Wholesome Salad Jars with Chickpea, Quinoa, Feta and Hummus, gluten-free

Why you'll LOVE Salad Jars for Meal Prepping

Here's why this Salad Jar recipe is a stellar meal prep idea: It's packed with protein, fiber, and essential nutrients, keeping you satisfied and energized throughout the day. With simple assembly and minimal cooking time, it's perfect for busy schedules.


Plus, it's versatile! It's gluten-free, vegetarian, and easily adaptable for dairy-free diets. Preparing these jars in advance ensures you have a wholesome, ready-to-eat meal for the entire week.


Say goodbye to last-minute lunch dilemmas and hello to effortless nourishment. It's a deliciously convenient solution for staying on track with your health goals while saving time and effort.


Watch How to Make It


Storage and Serving Recommendations
  • Always put the dressing at the bottom of the jars and then divide the salad into 3 x 850g air-tight jars (Mason jars are also fantastic as they are leak-proof!). They're ideal for slipping into a spacious purse for work or tossing into a backpack.

  • If using a meal prep container, store the dressing separately and add it just before serving.

  • Transfer the salad from the jar to a bowl or plate for easy enjoyment, or mix it directly in the meal prep container.


Wholesome Salad Jars with Chickpea, Quinoa, Feta and Hummus, gluten-free
Wholesome Salad Jars with Chickpea, Quinoa, Feta and Hummus, gluten-free

Meal Prepping Ideas

If you're like my daughter, you love meal prepping but prefer to pack each salad jar on a daily basis. She prefers doing this as on some days she likes to change it up by adding something extra, such as cashews, pumpkin seeds, or grated carrot. It only takes her 3-minutes to bring it together. Here are our suggestions for doing this:


  1. Prep Ingredients in Advance: Streamline your meal prep by prepping the veggies, and grains beforehand. Cook the quinoa, chop the veggies, marinate the chickpeas, and prepare the dressing. Then keep each ingredient ready-made but in separate containers in the refrigerator.

  2. Layer Ingredients Thoughtfully: Each morning, arrange ingredients in the jar strategically to maintain freshness. Follow the recommended order to ensure optimal taste and texture.

  3. Shake Well Before Serving: Just before enjoying your salad, give the jar a good shake to distribute flavors evenly. Then, transfer everything into a bowl or onto a plate for easy eating. While eating directly from the jar is an option, transferring to a dish can make it more accessible.

  4. Get Creative: Don't hesitate to experiment with ingredients. Swap out veggies, proteins, or grains to suit your preferences or what's available. Embrace your culinary creativity and personalize your Salad Jars to your liking.


Wholesome Salad Jars with Chickpea, Quinoa, Feta and Hummus, gluten-free
Wholesome Salad Jars with Chickpea, Quinoa, Feta and Hummus, gluten-free

The question is have I convinced you to whip up this salad as part of your meal prep?

Or why not see how I serve it as a hearty salad for dinner or when I am hosting a party?

See my VIDEO HERE


Salad Jars with Chickpeas, Quinoa, Feta and Hummus

Makes 3 x 800ml jars

Prep 10 minutes

Cook 15 minutes

 

INGREDIENTS


Chickpeas:

1 x 400g can organic chickpeas, rinsed and drained

1 small red onion, finely sliced

1 teaspoon smoked paprika

¼ cup olive oil

¼ cup balsamic vinegar


Salad:

2 cups cooked quinoa

200g Greek feta, crumbled

2 cups baby rocket

2 large tomatoes, diced

1 Lebanese cucumber, diced

 

Dressing:

4 tablespoons hummus, store-bought

3 tablespoons olive oil

1/3 cup lemon juice, freshly squeezed

1 teaspoon sea salt

1 teaspoon pepper

 

INSTRUCTIONS


1. Cook the Quinoa: Instructions on How to Cook Quinoa is found HERE


2. Prepare the chickpeas: Place the chickpeas, red onion, olive oil, and balsamic vinegar in a bowl and combine. Set aside to ‘marinate’.


3. Prepare the vegetables: Dice the tomato and cucumber, wash and towel dry the rocket, and crumble the feta.


4. Prepare the dressing: Place the hummus, olive oil, lemon juice, sea salt, and pepper in a bowl and whisk to combine well.


5. Make the Meal Prep Jars: Evenly distribute and layer into each jar, first the dressing, then the cucumber, tomatoes, quinoa, feta, chickpeas, and rocket. Close the lids and refrigerate for 4 days.

Have you tried this recipe?


Please leave me a rating and comment, or share it with me at @CreateCookShare on


Wholesome Salad Jars with Chickpea, Quinoa, Feta and Hummus, gluten-free
Wholesome Salad Jars with Chickpea, Quinoa, Feta and Hummus, gluten-free

Recipe and Photography Margaret Pahos @CreateCookShare

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