Salad Jars with Chickpea, Quinoa, Feta and Hummus, gluten-free
Updated: Sep 27
These Chickpea, Quinoa, Feta and Hummus Salad Jars are an easy, wholesome meal-prep lunch packed with fresh vegetables and Mediterranean flavours. With around 17 g of protein per serving, they're filling, naturally gluten-free and vegetarian, and can easily be made dairy-free.
WHY YOU’LL LOVE THESE SALAD JARS
Perfect for busy weeks, these salad jars can be prepared ahead so you have a nutritious lunch ready to grab from the fridge.
The combination of chickpeas, quinoa and feta makes them satisfying, while the creamy lemon hummus dressing brings everything together. You can also change them up with extras such as pumpkin seeds, cashews or grated carrot.
Watch How to Make It
STORAGE AND SERVING
For the best results, layer the salad jars with the dressing at the bottom, followed by cucumber, tomato, quinoa, feta and chickpeas, with the rocket on top. Keeping the rocket away from the dressing helps it stay fresh and crisp.
Store the sealed jars in the refrigerator for up to 4 days.
When ready to eat, shake the jar to distribute the dressing, then tip the salad into a bowl or onto a plate. If using a meal-prep container instead of a jar, store the dressing separately and add just before serving.
MEAL PREP
You don't have to assemble all the jars in advance. Another option is to prepare the individual components and store them separately in the refrigerator, then assemble a fresh salad jar each morning.
Cook the quinoa, prepare the chickpeas and dressing, chop the vegetables and wash and thoroughly dry the rocket. Store everything separately in airtight containers.
This also makes it easy to change your salad from day to day. Add pumpkin seeds, cashews, grated carrot or other favourite vegetables before heading out.
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.
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Recipe and Photography Margaret Pahos @CreateCookShare
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