Zesty Mediterranean Mason Jar Salad

About Zesty Mediterranean Mason Jar Salad

Mason jar salads have gained popularity for good reason—they're customizable, convenient, and keep ingredients fresh until you're ready to eat. This Mediterranean-inspired version layers protein-packed quinoa, crunchy cucumbers, vibrant cherry tomatoes, and creamy feta cheese. The magic happens with the homemade lemon-oregano dressing at the bottom, ensuring each bite is packed with flavor. It’s not only a great option for meal-prepping your week’s lunches, but also a fun, healthy dish you can bring to work, picnics, or enjoy at home.

Zesty Mediterranean Mason Jar Salad Ingredients

• For the Dressing:

  • 3 tbsp extra virgin olive oil
  • 1 tbsp red wine vinegar
  • Juice of 1 lemon
  • 1 tsp Dijon mustard
  • 1 tsp dried oregano
  • Salt and pepper to taste

• For the Salad:

  • ½ cup cooked quinoa (cooled)
  • 1 cup cucumber: diced
  • 1 cup cherry tomatoes: halved
  • ½ red onion: thinly sliced
  • ¼ cup pitted Kalamata olives: halved
  • ¼ cup feta cheese: crumbled
  • 2 tbsp fresh parsley: chopped
  • 2 cups spinach or mixed greens

How to Make Zesty Mediterranean Mason Jar Salad

• Make the dressing:
  Whisk together the olive oil, red wine vinegar, lemon juice, Dijon mustard, oregano, salt, and pepper in a small bowl. Pour the dressing evenly into the bottom of two mason jars.

• Layer the vegetables:
  Start by adding the diced cucumbers and cherry tomatoes to the jar, followed by the red onion and Kalamata olives.

• Add grains and cheese:
  Layer the cooked quinoa on top of the veggies, then sprinkle the crumbled feta over the quinoa.

• Top with greens:
  Finish by packing the top of the jar with fresh spinach or mixed greens.

• Seal and store:
  Screw on the mason jar lids tightly and store the jars in the fridge for up to 3-4 days. When you're ready to eat, shake the jar to distribute the dressing, pour into a bowl, or eat straight from the jar.

Cooking Tips

• Grain Options: You can substitute quinoa with other grains like farro, barley, or couscous for different textures and flavors.
• Vegetable Variations: Feel free to mix in other veggies such as bell peppers, carrots, or avocado to suit your taste preferences.
• Protein Boost: Add chickpeas or grilled chicken for an extra protein kick if desired.

Serving Suggestions

• Enjoy the salad as a standalone lunch or dinner. Pair it with grilled chicken, fish, or whole grain bread for a more filling meal.
• Add a side of hummus and pita for a delightful Mediterranean-inspired snack.

Storage Instructions

• Refrigerate: Store the sealed mason jars in the fridge for up to 3-4 days. This salad is a fantastic make-ahead option for busy weeks.
• Freezing: It's not recommended to freeze this salad, as fresh veggies and greens do not freeze well and will lose their texture.

Nutritional Information

• Calories: 320
• Protein: 10g
• Carbohydrates: 25g
• Fat: 20g
• Saturated Fat: 3g
• Cholesterol: 15mg
• Sodium: 500mg