Easy Brown Rice Mediterranean Salad Jar (Meal-Prep)

These Easy Brown Rice Mediterranean Salad Jars might be one of the easiest meal prep recipes we’ve ever shared! Yet they’re still super tasty, satisfying, and nourishing. The secret to keeping the veggies crunchy is to add the dressing at the bottom of the container! With its summery flavors, this Mediterranean salad is perfect to bring to work or school and will make you feel amazing for the rest of the day. And if you want it to be even more protein-packed and add variety, you can add some grilled tofu, tempeh, or falafel on the day you’re going to eat it!

Why This Recipe Works

• Simplicity: No complicated steps, just layer and go.
• Nutrient-rich: Packed with protein, fiber, and healthy fats.
• Versatile: Easily customizable with your favorite veggies and plant-based proteins.

Ingredient Notes

• Olive Oil: Use extra virgin for more flavor.
• Brown Rice: Freshly cooked brown rice is preferred for freshness if you’re planning on eating it across multiple days. Quinoa is another good, nutrient-dense, and gluten-free alternative.
• Chickpeas: Canned or freshly cooked. Lentils or other beans can also be used.
• Plant-Based Feta: Adds creaminess.

FAQ

• Is this salad gluten-free and plant-based? Absolutely!
• How long will it last in the fridge? Up to 5 days when stored properly. We recommend keeping the dressing at the bottom, following the order of the ingredients and do not shake until ready to it. Using a container that is adequate in size and not too big will also help. For reference, the ones in the video are 600ml. These steps will prevent the vegetables from going soggy for longer.

Variations and Tips

• Add Protein: There is 20g of protein per serving, but some grilled tofu or tempeh can be added for extra protein.
• Spice It Up: Add a dash of chili flakes or paprika for heat.
• Storage: Use airtight jars or containers to keep the salad fresh longer.

Step-By-Step Instructions

Start with the Dressing: The first step in creating your Easy Brown Rice Mediterranean Salad Jars is to prepare the dressing. Whisk together the olive oil, Dijon mustard, balsamic vinegar, and lemon juice and zest in a small bowl. Once it’s well-mixed, divide this dressing evenly between your four containers. This lays the flavorful foundation for your meal prep.

Layer the Basics: After your dressing is in place, it’s time to add the core ingredients. Layer each container with cooked chickpeas and brown rice. These serve as the hearty base of your salad jar, providing both protein and fiber. Follow this up with a generous helping of diced cucumber, cherry tomatoes, and capsicum to add freshness and crunch.

Add the Flavor Boosters: Now comes the fun part—adding the herbs and extras that elevate your salad to the next level. Sprinkle chopped dill and parsley over the basic layers in each container. Then, distribute the diced kalamata olives, crumbled plant-based feta, pumpkin seeds, and pickled onions evenly among the containers. These ingredients add a burst of flavor, texture, and color.

Shake and Enjoy: Finally, when you’re ready to dig in, give the container a good shake to mix all the ingredients and dressing together. This ensures every bite is flavorful and satisfying. Adjust the salt to your preference, and you’re ready to enjoy your nutritious and delectable Mediterranean salad jar!

Why You’ll Love These Easy Brown Rice Mediterranean Salad Jars

• Nutrient-Dense
• Vegan-Friendly
• Perfect for Meal Prep
• Customizable
• Quick and Easy to Make
• Deliciously Satisfying

Easy Brown Rice Mediterranean Salad Jar (Meal-Prep)

PRINT PIN

Pinterest Facebook Share on X

Share SaveSaved!

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.

Prep 15 minutes mins

Total 15 minutes mins

Equipment

• Measuring Cups and Spoons (Gold)

Servings 4 jars

Ingredients

• ▢ 4 tsp olive oil
• ▢ 1 tbsp Dijon mustard
• ▢ 3 tbsp lemon juice and zest
• ▢ 2 tsp balsamic vinegar
• ▢ 3 cups (492 g) cooked chickpeas
• ▢ 2 cups (390 g) brown rice, cooked
• ▢ 1 large cucumber - diced
• ▢ 400 g cherry tomatoes - diced
• ▢ 1 bell pepper - diced
• ▢ ½ cup (23.5 g) fresh dill - chopped, finely
• ▢ ½ cup (30 g) fresh parsley - chopped, finely
• ▢ 2 tbsp Kalamata olives - chopped and pitted
• ▢ 40 g plant-based feta - crumbled
• ▢ 4 tbsp pepitas - pumpkin seeds
• ▢ 4 tbsp pickled onions

Instructions

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

Notes

This salad is perfect for meal prep and can be customized with additional protein like tofu, tempeh, or falafel on the day you plan to eat it.

Video

Nutrition Information

Per Serving/Portion

Calories: 586 kcalCarbohydrates: 89 gProtein: 20 gFat: 18 gSodium: 549 mgFiber: 16 gVitamin A: 133 IUVitamin C: 68 mgCalcium: 117 mgIron: 7 mg