Craving a refreshing and healthy beach snack? These Mediterranean Quinoa Salad Jars are perfect for your next seaside adventure. They’re packed with flavor, easy to transport, and make a fantastic no-fuss meal.
Key Ingredients & Substitutions:
- Quinoa: A great gluten-free grain. You can use couscous or farro as a substitute.
- Cucumber: Adds a crisp crunch. Bell peppers or celery work well too.
- Cherry Tomatoes: Sweet and juicy. Diced regular tomatoes are fine.
- Chickpeas: For protein and fiber. White beans can be used instead.
- Feta Cheese: Adds a salty tang. Omit for a dairy-free version, or use a plant-based feta.
- Olives: Kalamata olives are best. Any black olive will do.
- Lemon Vinaigrette: Brightens everything up. Store-bought is fine, or make your own.
Ingredients:
For the Salad:
- 1 cup cooked quinoa, cooled
- 1/2 cup chopped cucumber
- 1/2 cup halved cherry tomatoes
- 1/4 cup finely diced red onion
- 1/2 cup canned chickpeas, rinsed and drained
- 1/4 cup crumbled feta cheese
- 1/4 cup pitted Kalamata olives, halved
- 2 tablespoons fresh parsley, chopped
For the Lemon Vinaigrette:
- 3 tablespoons olive oil
- 1 tablespoon fresh lemon juice
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- Salt and black pepper to taste
How Much Time Will You Need?
- Total Time: 25 minutes
- Prep Time: 15 minutes
- Cook Time: 10 minutes (for quinoa if not pre-cooked)
- Servings: 2 jars
- Tools Needed: 2 wide-mouth pint-sized jars, small bowl, whisk, cutting board, knife.
Step-by-Step Instructions:
1. Prepare the Quinoa
If you haven’t already, cook your quinoa according to package directions. Allow it to cool completely before assembling your jars. This prevents the salad from becoming soggy.
2. Make the Lemon Vinaigrette
In a small bowl, whisk together the olive oil, lemon juice, dried oregano, garlic powder, salt, and pepper. Taste and adjust seasonings as needed. You want a vibrant, zesty dressing.
3. Layer the Jars with Dressing
Pour half of the lemon vinaigrette into the bottom of each wide-mouth pint-sized jar. This ensures the dressing coats everything when you’re ready to eat your healthy beach snack.
4. Add the Harder Ingredients
Next, divide the chickpeas and red onion evenly between the two jars, layering them on top of the dressing. These ingredients can sit in the dressing without getting soft.
5. Layer in the Vegetables
Carefully add the chopped cucumber, halved cherry tomatoes, and Kalamata olives into each jar. Try to keep the layers distinct for a beautiful presentation.
6. Top with Quinoa, Feta, and Herbs
Finally, spoon the cooled quinoa on top of the vegetables. Finish by sprinkling the crumbled feta cheese and fresh parsley. Your Mediterranean Quinoa Salad Jars are now ready for your Healthy Beach Snacks adventure!
Variation Ideas:
- Add grilled chicken or shrimp for extra protein.
- Include roasted red peppers or artichoke hearts for more flavor.
- Swap feta for goat cheese or a sprinkle of nutritional yeast.
- Incorporate different fresh herbs like mint or dill.
- Add a layer of baby spinach or mixed greens right before the quinoa.
Storage Instructions:
Store your Mediterranean Quinoa Salad Jars upright in the refrigerator for up to 3-4 days. When you’re ready to enjoy your healthy beach snack, simply shake the jar well to distribute the dressing, then pour into a bowl or eat directly from the jar.
Frequently Asked Questions (FAQ):
- Can you make these ahead of time? Absolutely! These jars are designed for meal prep and taste great after a day or two in the fridge.
- What if you don’t have wide-mouth jars? Any sealable container will work, but wide-mouth jars make layering and eating easier.
- Can you use pre-cooked quinoa? Yes, using pre-cooked or leftover quinoa saves time and is perfect for this recipe.
- How do you prevent the salad from getting soggy? Layering the dressing at the bottom and keeping the delicate ingredients at the top helps prevent sogginess.
- Is this recipe gluten-free? Yes, quinoa is naturally gluten-free, making this a great option if you’re looking for Healthy Beach Snacks that are gluten-free.
- Can you add other proteins? Definitely! Grilled chicken, canned tuna, or even hard-boiled eggs would be delicious additions.
