Easy Brown Rice Mediterranean Salad Jar (Meal-Prep)

Name: Easy Brown Rice Mediterranean Salad Jar (Meal-Prep)
Prep time: 15 min
Total time: 15 min
Cuisine: Mediterranean
Ingredients: 4 tsp olive oil; 1 tbsp Dijon mustard; 3 tbsp lemon juice + zest; 2 tsp balsamic vinegar; 3 cups cooked chickpeas; 2 cups cooked brown rice; 1 large cucumber, diced; 400 g cherry tomatoes, diced; 1 capsicum, diced; 1/2 cup chopped dill; 1/2 cup chopped parsley; 2 tbsp kalamata olives, pitted and diced; 40 g plant-based feta, crumbled; 4 tbsp pumpkin seeds; 4 tbsp pickled onions

4 steps

Prep:15min

A quick and nourishing Mediterranean salad jar, perfect for meal prep. Packed with chickpeas, brown rice, fresh veggies, and a tangy dressing, it's a satisfying and flavorful meal.

Updated at: Sat, 11 Jan 2025 03:34:56 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories457.6 kcal (23%)

Total Fat14.8 g (21%)

Carbs68.5 g (26%)

Sugars12.8 g (14%)

Protein16.4 g (33%)

Sodium381.5 mg (19%)

Fiber14.3 g (51%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

4 tspolive oil

1 Tbspdijon mustard

3 Tbsplemon juice

lemon zest

2 tspbalsamic vinegar

3 cupschickpeas

400gcherry tomatoes

½ cupdill

½ cupparsley

2 Tbspkalamata olives

pitted and diced

40gplant-based feta

crumbled

4 Tbsppumpkin seeds

4 Tbsppickled onions

Instructions

Step 1

Start by whisking together the olive oil, Dijon mustard, balsamic vinegar, and lemon juice and zest in a small bowl. This will be your dressing. Divide this dressing evenly between your 4 containers.

Step 2

Next, layer each container with cooked chickpeas and brown rice. Follow this with a generous helping of diced cucumber, cherry tomatoes, and capsicum.

Step 3

Add a sprinkle of chopped dill and parsley to each container. Then, distribute the diced kalamata olives, crumbled plant-based feta, pumpkin seeds, and pickled onions evenly among the containers.

Step 4

When you're ready to eat, give the container a good shake to mix the ingredients and dressing. Adjust the salt to your preference, and enjoy your nutritious and flavorful Mediterranean salad jar!

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