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Vibrant Mediterranean Quinoa Salad Jars

Mediterranean quinoa salad jars - featured image
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A fresh, colorful, and healthy Mediterranean quinoa salad layered in jars, perfect for easy meal prep and lasting up to 4 days in the fridge.

Ingredients

Scale
  • 1 cup uncooked quinoa
  • 1 medium cucumber, diced
  • 1 cup cherry tomatoes, halved
  • ½ cup Kalamata olives, pitted and sliced
  • 1 medium red bell pepper, diced
  • ¼ cup red onion, finely chopped
  • ½ cup feta cheese, crumbled
  • ¼ cup fresh parsley, chopped
  • 2 tbsp fresh mint, chopped
  • ¼ cup extra virgin olive oil
  • 3 tbsp fresh lemon juice
  • 1 tsp Dijon mustard
  • 1 clove garlic, minced
  • 1 tsp dried oregano
  • Salt and freshly ground black pepper, to taste

Instructions

  1. Rinse 1 cup quinoa under cold water to remove bitterness.
  2. In a medium saucepan, combine rinsed quinoa with 2 cups water. Bring to a boil over medium-high heat, then reduce to low, cover, and simmer for 15 minutes or until water is absorbed.
  3. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork and allow to cool completely.
  4. In a small bowl or jar, whisk together ¼ cup extra virgin olive oil, 3 tablespoons fresh lemon juice, 1 teaspoon Dijon mustard, 1 minced garlic clove, 1 teaspoon dried oregano, salt, and pepper to taste. Set aside.
  5. Dice cucumber, halve cherry tomatoes, slice olives, dice red bell pepper, finely chop red onion, and roughly chop parsley and mint.
  6. Start assembling jars by spooning 2–3 tablespoons of dressing into the bottom of each jar (about 4 jars total).
  7. Add ½ cup cooked quinoa per jar.
  8. Layer veggies: ¼ cup cucumber, ¼ cup tomatoes, 2 tablespoons olives, ¼ cup bell pepper, and a sprinkle of red onion.
  9. Top with 2 tablespoons crumbled feta cheese and finish with a handful of fresh parsley and mint.
  10. Seal jars tightly and refrigerate for up to 4 days.
  11. Before eating, shake the jar gently to distribute dressing or pour contents into a bowl and toss.

Notes

Rinse quinoa thoroughly to remove bitterness. Cool quinoa completely before assembling to prevent soggy greens. Layer dressing at the bottom, sturdy ingredients in the middle, and delicate greens on top to keep salad fresh. Shake gently before eating to distribute dressing without bruising feta. Salad jars keep well up to 4 days refrigerated. For vegan version, omit feta or substitute with vegan cheese. Avoid freezing as texture may degrade.

Nutrition

Keywords: Mediterranean quinoa salad, quinoa salad jars, healthy meal prep, easy salad recipe, vegetarian, gluten-free, lunch jars

Find it online: https://realityeats.com/vibrant-mediterranean-quinoa-salad-jars-recipe-easy-healthy-meal-prep-ideas/