Easy Brown Rice Mediterranean Salad Jar (Meal-Prep)

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.

Author Sarah Cobacho (plantbaes.com)

PREP TIME15

TOTAL TIME15

Servings 4 jars

Course Salad

Cuisine Mediterranean-Inspired

Keyword 20 mins or less, Brown Rice, chickpeas, cucumber, High Protein, lemon, Meal Prep, onions, parsley, pumpkin, rice, tomato

Ingredients

4 tsp olive oil
1 tbsp Dijon mustard
3 tbsp lemon juice and zest
2 tsp balsamic vinegar
3 cups cooked chickpeas
2 cups brown rice, cooked
1 large cucumber, diced
400 g cherry tomatoes, diced
1 capsicum, diced
½ cup fresh dill finely chopped
½ cup fresh parsley finely chopped
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!

Video

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.

Nutritional Information - Per Serving