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Mason Jar Power Salad with Chickpeas & Tuna Recipe

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3.9 from 63 reviews

  • Author: Alice
  • Total Time: 20 minutes
  • Yield: 4 servings
  • Diet: Gluten Free

Description

This Mason Jar Power Salad with Chickpeas & Tuna is a nutritious, protein-packed meal that’s ideal for busy weekdays and healthy meal prep. Featuring layers of tender chickpeas, flaky tuna, crisp vegetables, fresh baby spinach, and a tangy lemon dressing, it combines vibrant colors and refreshing flavors. The mason jar presentation ensures freshness and portability, making it perfect for an on-the-go lunch or a light dinner.

Ingredients

Dressing:

  • 3 tablespoons olive oil
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey
  • ½ teaspoon garlic powder
  • Salt and black pepper, to taste

Salad:

  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 can (5 oz) tuna in water, drained
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • ½ red bell pepper, diced
  • ¼ red onion, finely chopped
  • ½ cup shredded carrots
  • 2 cups fresh baby spinach
  • ¼ cup crumbled feta cheese (optional)
  • 2 tablespoons chopped fresh parsley

Instructions

  1. Prepare the Dressing: In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, honey, garlic powder, salt, and black pepper until smooth and emulsified.
  2. Layer the Dressing: Divide the dressing evenly among four clean mason jars, pouring it into the bottom of each jar to keep the greens fresh.
  3. Add Chickpeas: Add the drained and rinsed chickpeas as the first solid layer, allowing them to soak slightly in the dressing for enhanced flavor.
  4. Layer Vegetables: Add diced cucumber, halved cherry tomatoes, diced red bell pepper, finely chopped red onion, and shredded carrots in sequence, creating colorful layers.
  5. Add Tuna: Drain the tuna thoroughly and add it as the next layer on top of the vegetables.
  6. Add Feta and Parsley: Sprinkle crumbled feta cheese and chopped fresh parsley over the tuna to add tang and freshness; omit feta if dairy-free.
  7. Add Spinach: Finish by packing a generous layer of fresh baby spinach at the top of each jar.
  8. Seal and Store: Seal the jars tightly with lids and refrigerate until ready to serve, ideally consuming within 2 days.
  9. Serve: When ready to eat, either shake the jar vigorously or pour the contents into a bowl and toss to combine the salad and dressing evenly.

Notes

  • Always place the dressing at the bottom to prevent the leafy greens from wilting.
  • Ensure the tuna and vegetables are well-drained to avoid sogginess.
  • Add avocado slices just before serving to avoid browning.
  • Substitute tuna with grilled chicken or cooked salmon for variation.
  • Store the salad refrigerated at 40°F (4°C) or below for up to 2 days for optimal freshness.
  • Use wide-mouth mason jars for ease of layering and serving.
  • Prep Time: 20 minutes
  • Cook Time: 0 minutes
  • Category: Salad, Lunch, Meal Prep, Healthy Recipes
  • Method: No-Cook
  • Cuisine: Mediterranean

Find it online: https://myhomemadecooking.com/mason-jar-power-salad-with-chickpeas-and-tuna-recipe/