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Lisa Dishes

Mediterranean Quinoa Salad Jars Fresh and Flavorful Meal

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- 1 cup quinoa, rinsed - 2 cups vegetable broth Quinoa is the star of this salad. It is a protein-rich grain that cooks up fluffy. Rinsing it helps remove any bitter taste. For the cooking liquid, I like using vegetable broth. It adds depth and flavor to the quinoa. - 1 cup cherry tomatoes, halved - 1 cucumber, diced - 1 bell pepper (red or yellow), diced - 1/2 red onion, finely chopped - 1/2 cup Kalamata olives, pitted and halved - 1/4 cup fresh parsley, chopped Fresh veggies are key in this salad. They bring color, crunch, and nutrition. The cherry tomatoes burst with flavor. The cucumber adds crispness. Bell peppers and red onion give it a sweet and tangy kick. Kalamata olives provide a briny taste, while parsley adds freshness. - 3 tablespoons olive oil - 2 tablespoons lemon juice - 1 teaspoon dried oregano - Salt and pepper to taste The dressing ties everything together. Olive oil gives it richness, while lemon juice adds brightness. Dried oregano brings a classic Mediterranean flavor. Adjust salt and pepper to fit your taste buds. This simple blend makes the salad come alive. Start by rinsing 1 cup of quinoa under cold water. This step helps remove its bitter outer coating. Next, place the rinsed quinoa in a medium saucepan. Add 2 cups of vegetable broth to the pan. Bring this mixture to a boil over medium heat. Once it boils, reduce the heat to low. Cover the pan and let it simmer for about 15 minutes. The liquid will absorb during this time. After 15 minutes, remove it from heat. Let it sit, covered, for 5 more minutes. Finally, fluff the quinoa with a fork and let it cool. While the quinoa cooks, grab a small bowl to prepare the dressing. Combine 3 tablespoons of olive oil with 2 tablespoons of lemon juice. Then, add 1 teaspoon of dried oregano, salt, and pepper to taste. Whisk these ingredients together until smooth. This dressing will add a refreshing flavor to the salad. In a large mixing bowl, combine the cooled quinoa, 1 cup of halved cherry tomatoes, 1 diced cucumber, 1 diced bell pepper, and 1/2 finely chopped red onion. Add in 1/2 cup of pitted and halved Kalamata olives and 1/4 cup of chopped fresh parsley. Pour the dressing over the salad mix and toss gently. To assemble the jars, scoop the quinoa salad into jars. Start with the quinoa salad mix, then layer 1/2 cup of crumbled feta cheese on top. Repeat this process until the jars are full. Secure the lids and refrigerate the jars until you’re ready to serve. Shake gently before enjoying. One common mistake is overcooking the quinoa. You want it fluffy, not mushy. Always rinse the quinoa before cooking to remove any bitter taste. If you skip this step, your salad may not taste as fresh. Another mistake is adding too much dressing. It can make the salad soggy. Start with a little dressing and add more if needed. Layering is key for a great salad jar. Start with the quinoa mix at the bottom. This keeps moisture away from the toppings. Next, add the feta cheese. It adds flavor and looks nice. Follow with the chopped veggies. Keep the salad colorful by using red and yellow bell peppers. Finish with olives and parsley on top. This order keeps everything fresh. To boost flavor, use fresh herbs like parsley. Fresh herbs add a punch that dried herbs can't match. You can also add a pinch of red pepper flakes for heat. If you prefer a tangy kick, add more lemon juice. Another tip is to marinate the veggies in the dressing for an hour before mixing. This extra time lets the flavors blend well. {{image_2}} You can easily add protein to your Mediterranean quinoa salad jars. Chicken works great. Simply grill or bake it first. Then, chop it into bite-sized pieces. Toss it in with the salad mix. If you prefer plant-based protein, add canned chickpeas. Drain and rinse them well before mixing. They add texture and a lovely taste. You can also use tuna or shrimp for a seafood twist. If you're watching carbs, swap quinoa for cauliflower rice. It’s light and still provides a nice base. You can grate cauliflower or buy it pre-riced. Use it just like quinoa. You can also skip the bell pepper for fewer carbs. Add more greens instead, like spinach or arugula. These changes keep the salad fresh without losing flavor. To make your salad dairy-free, simply leave out the feta cheese. Instead, try using avocado for creaminess. You can also add nuts or seeds for texture. Almonds or sunflower seeds work well. These will help you keep the salad filling and flavorful. A sprinkle of nutritional yeast can also give a cheesy taste without dairy. To keep your Mediterranean quinoa salad fresh, use airtight jars. This helps seal in flavors. Store the jars in the fridge. Always shake the jars gently before serving. This mixes the dressing evenly. When prepping these salad jars, layer ingredients wisely. Start with the quinoa at the bottom. This keeps it moist. Next, add the veggies, olives, and cheese. Keep the dressing separate until serving. This keeps everything crunchy and fresh. The salad jars last about four days in the fridge. Quinoa and veggies stay fresh for this time. However, tomatoes can get soft sooner. Feta cheese may also lose its texture. For the best taste, eat within three days. You can serve Mediterranean quinoa salad jars straight from the fridge. Just shake the jar to mix the layers. For a pop of color, add a sprig of parsley or a lemon wedge on the side. This makes the dish look fresh and inviting. Yes, you can make these jars ahead of time. They save well in the fridge for up to four days. Just be sure to seal the jars tightly. This helps keep the flavors fresh and vibrant. You can pair the salad jars with grilled chicken for extra protein. They also go well with pita bread or hummus. For a light meal, enjoy them with a cup of soup. The salad jars are versatile and fit many meal plans. You learned how to make tasty Mediterranean quinoa salad jars. We covered the best ingredients, cooking tips, and ways to store your jars. Avoid common mistakes for great results. There are many ways to change the recipe to fit your needs. You can add protein, use low-carb swaps, or go dairy-free. Enjoy these fresh salads for lunch or dinner. Keep the jars ready, and enjoy a healthy meal anytime. With these tips, you can make meal prep easy and fun.

WANT TO SAVE THIS RECIPE?

Are you ready to enjoy a fresh and tasty meal? Mediterranean Quinoa Salad Jars are your answer! Packed with colorful veggies and nutrient-rich quinoa, these jars are perfect for lunch or dinner. I’ll guide you through the simple steps to prepare them, along with tips to make each bite burst with flavor. If you love healthy, easy meals, keep reading to learn how to whip up these delightful salad jars!

Ingredients

Quinoa and Base Ingredients

– 1 cup quinoa, rinsed

– 2 cups vegetable broth

Quinoa is the star of this salad. It is a protein-rich grain that cooks up fluffy. Rinsing it helps remove any bitter taste. For the cooking liquid, I like using vegetable broth. It adds depth and flavor to the quinoa.

Fresh Vegetables

– 1 cup cherry tomatoes, halved

– 1 cucumber, diced

– 1 bell pepper (red or yellow), diced

– 1/2 red onion, finely chopped

– 1/2 cup Kalamata olives, pitted and halved

– 1/4 cup fresh parsley, chopped

Fresh veggies are key in this salad. They bring color, crunch, and nutrition. The cherry tomatoes burst with flavor. The cucumber adds crispness. Bell peppers and red onion give it a sweet and tangy kick. Kalamata olives provide a briny taste, while parsley adds freshness.

Dressings and Seasonings

– 3 tablespoons olive oil

– 2 tablespoons lemon juice

– 1 teaspoon dried oregano

– Salt and pepper to taste

The dressing ties everything together. Olive oil gives it richness, while lemon juice adds brightness. Dried oregano brings a classic Mediterranean flavor. Adjust salt and pepper to fit your taste buds. This simple blend makes the salad come alive.

Step-by-Step Instructions

Cooking the Quinoa

Start by rinsing 1 cup of quinoa under cold water. This step helps remove its bitter outer coating. Next, place the rinsed quinoa in a medium saucepan. Add 2 cups of vegetable broth to the pan. Bring this mixture to a boil over medium heat. Once it boils, reduce the heat to low. Cover the pan and let it simmer for about 15 minutes. The liquid will absorb during this time. After 15 minutes, remove it from heat. Let it sit, covered, for 5 more minutes. Finally, fluff the quinoa with a fork and let it cool.

Preparing the Dressing

While the quinoa cooks, grab a small bowl to prepare the dressing. Combine 3 tablespoons of olive oil with 2 tablespoons of lemon juice. Then, add 1 teaspoon of dried oregano, salt, and pepper to taste. Whisk these ingredients together until smooth. This dressing will add a refreshing flavor to the salad.

Assembling the Salad Jars

In a large mixing bowl, combine the cooled quinoa, 1 cup of halved cherry tomatoes, 1 diced cucumber, 1 diced bell pepper, and 1/2 finely chopped red onion. Add in 1/2 cup of pitted and halved Kalamata olives and 1/4 cup of chopped fresh parsley. Pour the dressing over the salad mix and toss gently. To assemble the jars, scoop the quinoa salad into jars. Start with the quinoa salad mix, then layer 1/2 cup of crumbled feta cheese on top. Repeat this process until the jars are full. Secure the lids and refrigerate the jars until you’re ready to serve. Shake gently before enjoying.

Tips & Tricks

Common Mistakes to Avoid

One common mistake is overcooking the quinoa. You want it fluffy, not mushy. Always rinse the quinoa before cooking to remove any bitter taste. If you skip this step, your salad may not taste as fresh. Another mistake is adding too much dressing. It can make the salad soggy. Start with a little dressing and add more if needed.

Best Practices for Layering Jars

Layering is key for a great salad jar. Start with the quinoa mix at the bottom. This keeps moisture away from the toppings. Next, add the feta cheese. It adds flavor and looks nice. Follow with the chopped veggies. Keep the salad colorful by using red and yellow bell peppers. Finish with olives and parsley on top. This order keeps everything fresh.

Enhancing Flavor Profiles

To boost flavor, use fresh herbs like parsley. Fresh herbs add a punch that dried herbs can’t match. You can also add a pinch of red pepper flakes for heat. If you prefer a tangy kick, add more lemon juice. Another tip is to marinate the veggies in the dressing for an hour before mixing. This extra time lets the flavors blend well.

Variations

Protein Add-Ins (Chicken, Chickpeas, etc.)

You can easily add protein to your Mediterranean quinoa salad jars. Chicken works great. Simply grill or bake it first. Then, chop it into bite-sized pieces. Toss it in with the salad mix. If you prefer plant-based protein, add canned chickpeas. Drain and rinse them well before mixing. They add texture and a lovely taste. You can also use tuna or shrimp for a seafood twist.

Low-Carb Substitutions

If you’re watching carbs, swap quinoa for cauliflower rice. It’s light and still provides a nice base. You can grate cauliflower or buy it pre-riced. Use it just like quinoa. You can also skip the bell pepper for fewer carbs. Add more greens instead, like spinach or arugula. These changes keep the salad fresh without losing flavor.

Dairy-Free Options

To make your salad dairy-free, simply leave out the feta cheese. Instead, try using avocado for creaminess. You can also add nuts or seeds for texture. Almonds or sunflower seeds work well. These will help you keep the salad filling and flavorful. A sprinkle of nutritional yeast can also give a cheesy taste without dairy.

Storage Info

Keeping the Salad Fresh

To keep your Mediterranean quinoa salad fresh, use airtight jars. This helps seal in flavors. Store the jars in the fridge. Always shake the jars gently before serving. This mixes the dressing evenly.

Best Practices for Meal Prep

When prepping these salad jars, layer ingredients wisely. Start with the quinoa at the bottom. This keeps it moist. Next, add the veggies, olives, and cheese. Keep the dressing separate until serving. This keeps everything crunchy and fresh.

Shelf Life of Ingredients

The salad jars last about four days in the fridge. Quinoa and veggies stay fresh for this time. However, tomatoes can get soft sooner. Feta cheese may also lose its texture. For the best taste, eat within three days.

FAQs

How to serve Mediterranean Quinoa Salad Jars?

You can serve Mediterranean quinoa salad jars straight from the fridge. Just shake the jar to mix the layers. For a pop of color, add a sprig of parsley or a lemon wedge on the side. This makes the dish look fresh and inviting.

Can I make these jars ahead of time?

Yes, you can make these jars ahead of time. They save well in the fridge for up to four days. Just be sure to seal the jars tightly. This helps keep the flavors fresh and vibrant.

What are some serving suggestions for this salad?

You can pair the salad jars with grilled chicken for extra protein. They also go well with pita bread or hummus. For a light meal, enjoy them with a cup of soup. The salad jars are versatile and fit many meal plans.

You learned how to make tasty Mediterranean quinoa salad jars. We covered the best ingredients, cooking tips, and ways to store your jars. Avoid common mistakes for great results. There are many ways to change the recipe to fit your needs. You can add protein, use low-carb swaps, or go dairy-free. Enjoy these fresh salads for lunch or dinner. Keep the jars ready, and enjoy a healthy meal anytime. With these tips, you can make meal prep easy and fun.

- 1 cup quinoa, rinsed - 2 cups vegetable broth Quinoa is the star of this salad. It is a protein-rich grain that cooks up fluffy. Rinsing it helps remove any bitter taste. For the cooking liquid, I like using vegetable broth. It adds depth and flavor to the quinoa. - 1 cup cherry tomatoes, halved - 1 cucumber, diced - 1 bell pepper (red or yellow), diced - 1/2 red onion, finely chopped - 1/2 cup Kalamata olives, pitted and halved - 1/4 cup fresh parsley, chopped Fresh veggies are key in this salad. They bring color, crunch, and nutrition. The cherry tomatoes burst with flavor. The cucumber adds crispness. Bell peppers and red onion give it a sweet and tangy kick. Kalamata olives provide a briny taste, while parsley adds freshness. - 3 tablespoons olive oil - 2 tablespoons lemon juice - 1 teaspoon dried oregano - Salt and pepper to taste The dressing ties everything together. Olive oil gives it richness, while lemon juice adds brightness. Dried oregano brings a classic Mediterranean flavor. Adjust salt and pepper to fit your taste buds. This simple blend makes the salad come alive. Start by rinsing 1 cup of quinoa under cold water. This step helps remove its bitter outer coating. Next, place the rinsed quinoa in a medium saucepan. Add 2 cups of vegetable broth to the pan. Bring this mixture to a boil over medium heat. Once it boils, reduce the heat to low. Cover the pan and let it simmer for about 15 minutes. The liquid will absorb during this time. After 15 minutes, remove it from heat. Let it sit, covered, for 5 more minutes. Finally, fluff the quinoa with a fork and let it cool. While the quinoa cooks, grab a small bowl to prepare the dressing. Combine 3 tablespoons of olive oil with 2 tablespoons of lemon juice. Then, add 1 teaspoon of dried oregano, salt, and pepper to taste. Whisk these ingredients together until smooth. This dressing will add a refreshing flavor to the salad. In a large mixing bowl, combine the cooled quinoa, 1 cup of halved cherry tomatoes, 1 diced cucumber, 1 diced bell pepper, and 1/2 finely chopped red onion. Add in 1/2 cup of pitted and halved Kalamata olives and 1/4 cup of chopped fresh parsley. Pour the dressing over the salad mix and toss gently. To assemble the jars, scoop the quinoa salad into jars. Start with the quinoa salad mix, then layer 1/2 cup of crumbled feta cheese on top. Repeat this process until the jars are full. Secure the lids and refrigerate the jars until you’re ready to serve. Shake gently before enjoying. One common mistake is overcooking the quinoa. You want it fluffy, not mushy. Always rinse the quinoa before cooking to remove any bitter taste. If you skip this step, your salad may not taste as fresh. Another mistake is adding too much dressing. It can make the salad soggy. Start with a little dressing and add more if needed. Layering is key for a great salad jar. Start with the quinoa mix at the bottom. This keeps moisture away from the toppings. Next, add the feta cheese. It adds flavor and looks nice. Follow with the chopped veggies. Keep the salad colorful by using red and yellow bell peppers. Finish with olives and parsley on top. This order keeps everything fresh. To boost flavor, use fresh herbs like parsley. Fresh herbs add a punch that dried herbs can't match. You can also add a pinch of red pepper flakes for heat. If you prefer a tangy kick, add more lemon juice. Another tip is to marinate the veggies in the dressing for an hour before mixing. This extra time lets the flavors blend well. {{image_2}} You can easily add protein to your Mediterranean quinoa salad jars. Chicken works great. Simply grill or bake it first. Then, chop it into bite-sized pieces. Toss it in with the salad mix. If you prefer plant-based protein, add canned chickpeas. Drain and rinse them well before mixing. They add texture and a lovely taste. You can also use tuna or shrimp for a seafood twist. If you're watching carbs, swap quinoa for cauliflower rice. It’s light and still provides a nice base. You can grate cauliflower or buy it pre-riced. Use it just like quinoa. You can also skip the bell pepper for fewer carbs. Add more greens instead, like spinach or arugula. These changes keep the salad fresh without losing flavor. To make your salad dairy-free, simply leave out the feta cheese. Instead, try using avocado for creaminess. You can also add nuts or seeds for texture. Almonds or sunflower seeds work well. These will help you keep the salad filling and flavorful. A sprinkle of nutritional yeast can also give a cheesy taste without dairy. To keep your Mediterranean quinoa salad fresh, use airtight jars. This helps seal in flavors. Store the jars in the fridge. Always shake the jars gently before serving. This mixes the dressing evenly. When prepping these salad jars, layer ingredients wisely. Start with the quinoa at the bottom. This keeps it moist. Next, add the veggies, olives, and cheese. Keep the dressing separate until serving. This keeps everything crunchy and fresh. The salad jars last about four days in the fridge. Quinoa and veggies stay fresh for this time. However, tomatoes can get soft sooner. Feta cheese may also lose its texture. For the best taste, eat within three days. You can serve Mediterranean quinoa salad jars straight from the fridge. Just shake the jar to mix the layers. For a pop of color, add a sprig of parsley or a lemon wedge on the side. This makes the dish look fresh and inviting. Yes, you can make these jars ahead of time. They save well in the fridge for up to four days. Just be sure to seal the jars tightly. This helps keep the flavors fresh and vibrant. You can pair the salad jars with grilled chicken for extra protein. They also go well with pita bread or hummus. For a light meal, enjoy them with a cup of soup. The salad jars are versatile and fit many meal plans. You learned how to make tasty Mediterranean quinoa salad jars. We covered the best ingredients, cooking tips, and ways to store your jars. Avoid common mistakes for great results. There are many ways to change the recipe to fit your needs. You can add protein, use low-carb swaps, or go dairy-free. Enjoy these fresh salads for lunch or dinner. Keep the jars ready, and enjoy a healthy meal anytime. With these tips, you can make meal prep easy and fun.

Mediterranean Quinoa Salad Jars

Discover the deliciousness of Mediterranean Quinoa Salad Jars, perfect for meal prep or a quick lunch! This vibrant salad combines quinoa, fresh veggies, tangy feta, and a zesty dressing that will brighten your day. With simple steps and easy-to-find ingredients, you’ll have a healthy meal ready in just 30 minutes. Explore the full recipe and elevate your lunchtime routine with these colorful salad jars! Click through for all the details.
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Ingredients
  

1 cup quinoa, rinsed

2 cups vegetable broth

1 cup cherry tomatoes, halved

1 cucumber, diced

1 bell pepper (red or yellow), diced

1/2 red onion, finely chopped

1/2 cup Kalamata olives, pitted and halved

1/2 cup feta cheese, crumbled

1/4 cup fresh parsley, chopped

3 tablespoons olive oil

2 tablespoons lemon juice

1 teaspoon dried oregano

Salt and pepper to taste

Instructions
 

In a medium saucepan, combine the rinsed quinoa and vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes or until the liquid is absorbed. Remove from heat and let it sit, covered, for an additional 5 minutes. Fluff with a fork and let it cool.

    While the quinoa is cooking, prepare the dressing by whisking together the olive oil, lemon juice, dried oregano, salt, and pepper in a small bowl. Set aside.

      In a large mixing bowl, combine the cooled quinoa, cherry tomatoes, cucumber, bell pepper, red onion, Kalamata olives, and parsley.

        Pour the dressing over the salad mixture and toss gently until everything is well coated.

          To assemble the jars, start by scooping the quinoa salad into jars, layering them as follows: quinoa salad mix first, then sprinkle feta cheese on top. Repeat this process until jars are filled to the top.

            Secure the jars with lids and refrigerate until ready to serve. Shake gently before enjoying.

              Prep Time: 15 minutes | Total Time: 30 minutes | Servings: 4

                - Presentation Tips: Serve the jars with a sprig of parsley or a lemon wedge on the side for an extra pop of color and freshness.

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