Greek Salad with Chickpeas (in a jar)

Name: Greek Salad with Chickpeas (in a jar)
Prep time: 15 min
Total time: 15 min
Yield: 1
Ingredients: 2 tbsp; 3 tbsp canned corn; 1/2 cup chickpeas/garbanzo beans (canned); 1/2 carrots; 1/2 cucumbers, medium size; 8 mini-tomatoes (cherry, miniature or grape); 1/4 red onions; 26 g feta cheese, light; 1 1/2 cup mixed greens; salt; ground pepper to taste

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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.

Preparation : 15 min

500 calories/serving

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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	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 [optional]
	ground pepper to taste [optional]

Method

Pour the Classic Vinaigrette in the bottom of a wide-mouthed jar of about 1/2 litre (1/2 pint) volume .
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.
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

per 1 serving (480g)

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 %

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Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :

Vegetables and Fruits :	5 ½	servings
Grain Products :	0	serving
Milk and Alternatives :	½	serving
Meat and Alternatives :	¾	serving

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Claims

This recipe is :

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

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