Salad Jars

Mediterranean cuisine has garnered immense popularity in recent years, celebrated not only for its rich flavors but also for its emphasis on fresh, wholesome ingredients. This culinary tradition, rooted in the diverse cultures surrounding the Mediterranean Sea, showcases a vibrant palette of fruits, vegetables, whole grains, and healthy fats. The Mediterranean diet is lauded for its health benefits, including improved heart health, weight management, and reduced risk of chronic diseases. One delightful way to enjoy the essence of Mediterranean flavors is through Layered Mediterranean Salad Jars, a visually appealing and convenient meal option that caters perfectly to busy lifestyles.

Discover the vibrant world of Mediterranean cuisine with Layered Mediterranean Salad Jars, a perfect meal prep solution for busy lifestyles. These colorful, nutritious jars are easy to make and packed with fresh ingredients like quinoa, chickpeas, and a variety of veggies, providing a tasty and satisfying meal. Not only do they promote heart health and well-being, but they also allow for creativity in layering. Enjoy a delicious and healthy option on the go!

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Ingredients

1 cup cooked quinoa

1 can (15 oz) chickpeas, drained and rinsed

1 cup cherry tomatoes, halved

1 cucumber, diced

1 bell pepper (any color), diced

1/2 red onion, finely chopped

1/2 cup Kalamata olives, pitted and halved

1 cup crumbled feta cheese (optional)

1/4 cup fresh parsley, chopped

1/4 cup extra virgin olive oil

2 tablespoons red wine vinegar

1 teaspoon dried oregano

Salt and pepper to taste

Instructions

Prepare the Dressing: In a small mixing bowl, pour in the extra virgin olive oil and red wine vinegar. Add the dried oregano, and then season with salt and pepper to your preference. Whisk the mixture vigorously until it is well combined and emulsified. Set the dressing aside to allow the flavors to meld.

Layer the Salad Jars: Start assembling your salad in clean mason jars. Begin by placing 1/4 cup of cooked quinoa at the bottom of each jar. This serves as a nutritious base that will absorb any excess dressing while keeping the other ingredients fresh and crisp.

Chickpea Layer: Next, add 1/4 cup of drained and rinsed chickpeas over the quinoa. This layer introduces a hearty protein that enhances the texture and flavor of the salad.

Continue the Layers: Proceed by adding the following layers in this order:

- 1/4 cup of halved cherry tomatoes

- 1/4 cup of diced cucumber

- 1/4 cup of diced bell pepper

- 2 tablespoons of finely chopped red onion

Each layer contributes its unique crunch and vibrancy.

Add Olives and Feta: Top the layered vegetables with 1/4 cup of Kalamata olives for a briny contrast. If desired, sprinkle 2 tablespoons of crumbled feta cheese on top for an added creamy and salty flavor.

Finish with Herbs: Lastly, generously sprinkle the chopped fresh parsley over the top. This will not only add a pop of color but also infuse the salad with a fresh herbaceous note.

Dress the Salad: Just before serving, drizzle a couple of tablespoons of your prepared dressing into each jar. This will enhance the flavors of the layers.

Seal and Store: Cap each jar tightly with its lid and place them in the refrigerator. When ready to enjoy, shake each jar to combine the layers and dressing effectively.

Prep Time: 15 minutes | Total Time: 15 minutes | Servings: 4 jars

- Presentation Tips: Serve the jars individually for a delightful, portable meal option. You could also garnish the top of each jar with a fresh parsley sprig for an elegant touch. Enjoy your colorful and nutritious salad!