Greek Salad with Chickpeas (in a jar)

Greek Salad with Chickpeas (in a jar)

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.

1 serving
Preparation 15 min

500 calories per serving 


Ingredients

2 tbsp Classic Vinaigrette (Recipe)   30 mL
3 tbsp canned corn, rinced    
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   9 tbsp
1/4 red onions, finely chopped   40 g
26 g feta cheese, light, diced    
1 1/2 cup mixed greens   35 g
  salt    
  ground pepper to taste    

Method

  1. Pour the Classic Vinaigrette in the bottom of a wide-mouthed jar of about 1 litre (1 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.

Remarks

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

Nutrition Facts Table

Nutrition Facts

per 1 serving (510g)

Amount

% DV*

* DV = Daily Value

Calories

500

Fat

28 g

43 %

Saturated 5 g
+ Trans 0.1 g

27 %

Cholesterol

15 mg

Sodium

900 mg

38 %

Carbohydrate

52 g

17 %

Fibre

10 g

41 %

Sugars

9 g

Protein

15 g

Vitamin A

100 %

Vitamin C

50 %

Calcium

20 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 0 serving
Milk and Alternatives: ½ serving
Meat and Alternatives: ¾ serving

More info

Claims

Free :
Added Sugar
Source of :
Niacin, Selenium, Vitamin B1, Vitamin B2
Good source of :
Calcium, Copper, Iron, Pantothenic Acid, Phosphorus, Vitamin C, Zinc
Excellent source of :
Fibre, Folacin, Magnesium, Manganese, Potassium, Vitamin A, Vitamin B6, Vitamin E, Vitamin K

More info


This recipe is in the following categories: Vegetables | Lunch box | Main courses/Entrées | Halal | High Calcium | High Fibre | High Iron | Kosher | Vegetarian

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