Greek Salad with Chickpeas (in a jar)

2 Reviews
100% would make this recipe again

This recipe is a great candidate for becoming a "salad in a jar"! Simply put dressing in the bottom, then layer all the ingredients in the right sequence.

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Preparation : 15 min
500 calories/serving

Ingredients

2 tbsp Classic Vinaigrette 30 mL
3 tbsp canned corn, rinsed
1/2 cup chickpeas/garbanzo beans (canned) 125 mL
1/2 carrots, grated 50 g
1/2 cucumbers, medium size, sliced 130 g
8 mini-tomatoes (cherry, miniature or grape), halved 1/2 cup
1/4 red onions, finely chopped 40 g
26 g feta cheese, light, diced
1 1/2 cup mixed greens 35 g
salt [optional]
ground pepper to taste [optional]

Method

  1. Pour the Classic Vinaigrette in the bottom of a wide-mouthed jar of about 1/2 litre (1/2 pint) volume .
  2. Layer all the ingredients, one on top of the other, starting from the heaviest ones and ending with the mixed greens. Season with salt and pepper to taste. Repeat the operation for each jar.
  3. Put the lid on then set the jar aside in the refrigerator. When ready to serve, shake it, then pour it into a bowl and enjoy.

Observations

This salad in a jar can be stored 2 days in the refrigerator.

Nutrition Facts Table

per 1 serving (480 g)

Amount

% Daily Value

Calories

500

Fat

28 g

43 %

Saturated 5.4 g
+ Trans 0.1 g

27 %

Cholesterol

10 mg

Sodium

900 mg

38 %

Carbohydrate

52 g

17 %

Fibre

10 g

41 %

Sugars

9 g

Net Carbs

42 g

Protein

15 g

Vitamin A

103 %

Vitamin C

50 %

Calcium

22 %

Iron

25 %
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Vegetables 2 ½
Meat and Alternatives 1 ½
Fats 5
More info
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Reviews

2 Reviews (2 with rating only) 100% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This recipe is in the following categories

Vegetables | Main courses/Entrées | Lunch box | High Iron

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