Mediterranean Quinoa Salad Jars

Recipe Introduction

Quick Hook

Ever find yourself dreaming of the Mediterranean? This summer meal prep recipe brings those sunny flavours right to your kitchen.

It’s a delicious quinoa salad recipe that’s also perfect for your Mediterranean meal prep routine.

Brief Overview

This dish hails from the healthy and vibrant Mediterranean diet meal prep . It's incredibly easy to make, taking about 45 minutes. This recipe yields four delicious servings in convenient jars.

Main Benefits

It's packed with protein and healthy fats, so it's a winning pick for a healthy summer lunch ideas . It's perfect for busy weekdays or a relaxed picnic.

This recipe is special because it's endlessly adaptable. Plus, it offers a complete source of protein and is incredibly simple and delicious.

Mediterranean Quinoa Salad Jars: Your Summer Meal Prep Saviour

Looking for easy make-ahead salads that don't sacrifice flavour? These Mediterranean Quinoa Salad Jars are your answer. They’re the perfect solution for lunch recipes for work and quick summer quinoa recipes

These colorful meal prep jars are packed with goodness. Think fluffy quinoa, crisp veggies, salty olives, and tangy feta. Drizzled with a zesty lemon herb dressing, it's a taste of sunshine in a jar.

Honestly, I used to struggle with lunchtime. But this recipe changed everything! It's become my go-to for quick summer dinners too.

Get Ready to Layer: Ingredients You'll Need

First, we need 1 cup (200g) quinoa. Don't forget to rinse it. Then, grab your veggies! You will need cherry tomatoes, cucumber, and red onion.

Next, get some Kalamata olives and feta cheese. You can also add some roasted red peppers or chickpeas for extra flavour.

Don't forget the dressing ingredients like olive oil, lemon juice, and herbs.

One time, I forgot the feta and honestly, it just wasn’t the same!

This recipe uses:

• For the Quinoa:
  • 1 cup (200g) quinoa, rinsed well
  • 2 cups (475ml) vegetable broth (or water)
  • 1/4 teaspoon salt
• For the Lemon Herb Dressing:
  • 1/4 cup (60ml) extra virgin olive oil
  • 3 tablespoons (45ml) lemon juice, freshly squeezed
  • 2 tablespoons (30ml) red wine vinegar
  • 1 tablespoon (15ml) chopped fresh oregano (or 1 teaspoon dried)
  • 1 tablespoon (15ml) chopped fresh parsley
  • 1 clove garlic, minced
  • 1/2 teaspoon Dijon mustard
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
• For the Salad:
  • 1 cup (150g) cherry tomatoes, halved
  • 1 cup (150g) cucumber, diced
  • 1/2 cup (75g) red onion, finely diced
  • 1/2 cup (80g) Kalamata olives, pitted and halved
  • 1/2 cup (75g) crumbled feta cheese
  • Optional: 1/4 cup (40g) roasted red peppers, diced
  • Optional: 1/4 cup (35g) chickpeas, drained and rinsed

Making Your Masterpiece: Assembly is Key

The secret to these mason jar salad recipes is layering. It prevents sogginess! First, pour the dressing at the bottom. Then, layer quinoa, veggies, and finally, the feta.

It's like building a beautiful, edible tower of deliciousness. Plus, it looks amazing!

Ingredients & Equipment

Let's chat about what you’ll need to nail this Mediterranean meal prep masterpiece. Honestly, it’s all pretty simple. We're talking fresh ingredients and a few basic tools.

No need to buy anything fancy!

Main Ingredients

Here’s the breakdown, proper quantities and all.

• Quinoa: 1 cup (200g), rinsed. Rinsing is key for great flavour. Trust me!
• Veggie Broth: 2 cups (475ml). Or just water; I won’t judge!
• Salt: 1/4 teaspoon .
• Olive Oil: 1/4 cup (60ml). Go for extra virgin it makes a difference!
• Lemon Juice: 3 tablespoons (45ml). Freshly squeezed is always best.
• Red Wine Vinegar: 2 tablespoons (30ml).
• Fresh Oregano: 1 tablespoon (15ml), chopped, or 1 teaspoon dried.
• Fresh Parsley: 1 tablespoon (15ml), chopped.
• Garlic: 1 clove , minced.
• Dijon Mustard: 1/2 teaspoon .
• Salt & Pepper: 1/4 teaspoon each.
• Cherry Tomatoes: 1 cup (150g), halved.
• Cucumber: 1 cup (150g), diced.
• Red Onion: 1/2 cup (75g), finely diced.
• Kalamata Olives: 1/2 cup (80g), pitted and halved.
• Feta Cheese: 1/2 cup (75g), crumbled. A good feta should be tangy.
• Optional extras: Roasted Red Peppers: 1/4 cup (40g), diced and Chickpeas: 1/4 cup (35g), drained and rinsed.

This Quinoa salad recipe isn't set in stone, feel free to play around.

Seasoning Notes

A good dressing is vital! This recipe leans on lemon, herbs, and a touch of mustard. For a zingier dressing add a bit of lemon zest.

Don't have red wine vinegar? White wine vinegar will do! Consider adding fresh mint for extra flavour. That extra touch can elevate your summer quinoa recipes to the next level!.

Equipment Needed

Honestly? You don’t need much for this Mediterranean diet meal prep .

• Saucepan: For cooking the quinoa.
• Whisk: To mix that delicious dressing!
• Knife & Cutting Board: Obvious stuff, right?
• Measuring Cups/Spoons: For accuracy, innit.
• Mason Jars: Four wide mouth ones. Or similar airtight containers. Those are the meal prep jars and they are key to the summer meal prep .

Want some great healthy summer lunch ideas ? This Mediterranean Quinoa Salad is a total winner! This salad is not only a great choice for lunch recipes for work but is also an amazing option for quick summer dinners .

This will be one of your go-to easy make-ahead salads .

Mediterranean Quinoa Salad Jars: Summer Meal Prep Perfection

Oh my gosh, you know how much I love a good summer meal prep . And Mediterranean meal prep ? That's just next level.

Ditching the sad desk lunches for sunshine in a jar is always a good idea. Seriously, this quinoa salad recipe is a game changer for healthy summer lunch ideas .

Prep Steps: Mise en Place Like a Boss

First things first: let's get organised. Rinse 1 cup (200g) quinoa really well. Like, seriously rinse it. This gets rid of any bitter taste! Chop 1 cup (150g) cherry tomatoes in half.

Dice 1 cup (150g) cucumber and 1/2 cup (75g) red onion. Halve 1/2 cup (80g) Kalamata olives and crumble 1/2 cup (75g) feta.

Got it? Good. We are ready to begin our easy make-ahead salads .

Time saving tip? Chop all the veggies the night before! Pop them in containers and you're halfway to a fabulous summer quinoa recipes .

step-by-step To Quinoa Salad Recipe Success

Here's how we turn chaos into delicious meal prep jars :

1. Cook the Quinoa : Combine rinsed quinoa, 2 cups (475ml) vegetable broth (or water), and 1/4 teaspoon salt. Simmer for 15 minutes .
2. Whisk the Dressing : Mix 1/4 cup (60ml) olive oil, 3 tablespoons (45ml) lemon juice, 2 tablespoons (30ml) red wine vinegar, 1 tablespoon (15ml) oregano, 1 tablespoon (15ml) parsley, 1 minced garlic clove, 1/2 teaspoon Dijon mustard, 1/4 teaspoon salt, and 1/4 teaspoon black pepper.
3. Layer Carefully : Start with the dressing, then quinoa, then cucumbers, red onion, roasted red peppers (optional), chickpeas (optional), cherry tomatoes, olives, and feta cheese.
4. Seal and Chill : Seal your four jars and refrigerate up to 5 days.
5. Shake and Enjoy : Shake well, and devour as a quick summer dinners or lunch recipes for work .

Pro Tips: Level Up Your Jar Game

Honestly, the secret to killer mason jar salad recipes is all about the layers. Dressing always goes on the bottom, to stop your salad getting soggy.

I learnt that the hard way, trust me!

Another tip? If you’re on the Mediterranean diet meal prep , don't be afraid to swap ingredients to match your taste. And remember this recipe is great for summer meal prep

Enjoy your vibrant, flavourful Mediterranean Quinoa Salad jars!

Recipe Notes: Nailing That Mediterranean Meal Prep

Alright, let's chat about making this Mediterranean Quinoa Salad sing! Honestly, this isn't just a recipe; it's your ticket to stress free, yummy lunches all week long.

We are talking about making a delicious summer meal prep for your busy days.

Serving Suggestions: Presentation and Perfect Partners

Presentation wise, don't just chuck it in a bowl. Make it look pretty! A swirl of extra dressing on top adds a little flair.

Think about how you can elevate the appearance. For sides, I reckon some warm pita bread is amazing for scooping up every last bit of that dressing.

Grilled chicken or halloumi? Absolute winners! It is one of healthy summer lunch ideas .

Storage Tips: Keep It Fresh, Keep It Fun

Refrigeration is key here. These meal prep jars will last up to five days in the fridge. Important note: make sure the quinoa is completely cool before assembling, or you'll end up with a soggy mess.

Trust me, been there, done that! I like to make several of this Easy make-ahead salads .

Freezing isn't recommended for the whole salad, as the veggies will get mushy. However, you can freeze the cooked quinoa on its own for up to 2 months.

When reheating the salad, just give it a good shake to redistribute the dressing. The dressing always stays at the bottom, you know?

Variations: Make It Your Own

One great dietary adaptation is going vegan. Simply ditch the feta or use a vegan substitute. For a change, try using couscous or brown rice instead of quinoa.

Speaking of, if you are looking for some Summer quinoa recipes , this is the jackpot!.

Seasonally, in the autumn or winter, you could swap fresh tomatoes for sundried tomatoes for a deeper flavor. Honestly, adapt it to what you've got!

Nutrition Basics: Fuel Your Body

Each serving (estimated) packs around 450 calories, 15g protein, 25g fat, 40g carbs, 6g fiber, 5g sugar, and 500mg sodium.

It’s a great source of protein and fiber, keeping you full and energized. This recipe fits a Mediterranean diet meal prep .

The Lunch recipes for work are now much easier.

So there you have it! Quick summer dinners and lunches sorted! Give it a go, and let me know what you think.

You can make a Quinoa salad recipe today! I'm sure you will love this Mason jar salad recipes . Happy prepping!