A meal-prep salad jar that actually earns its hype. Crispy baked quinoa adds a satisfying crunch on top of chickpeas, cucumber, fresh mint and parsley, creamy pressed cottage cheese, and crushed pistachios — all tied together with a tahini balsamic dressing that’s equal parts tangy and rich. High in fibre, balanced in macros, and holds up well in the fridge for 3–4 days of easy weekday lunches.
Nutrition Per Serving
Calories: 700 cal | Protein: 26g | Carbs: 70g | Fat: 34g | Fibre: 12g
Makes 3 jars.
Ingredients
-
Per Jar (×3)
- ½ cup cucumber, chopped
- ⅛ cup red onion, chopped
- ½ cup chickpeas (canned, drained and rinsed)
- ¼ cup fresh mint, chopped
- ¼ cup fresh parsley, chopped
- ¼ cup cottage cheese
- ⅛ cup crushed pistachios
- ½ cup crispy quinoa (see step 1)
- Tahini Balsamic Dressing (makes 3 servings)
- 3 tbsp extra-virgin olive oil
- 3 tbsp tahini
- 3 tbsp balsamic vinegar
- Juice of 1 lemon
- 2 tbsp maple syrup
- 1 tsp garlic powder
- Salt and pepper, to taste
Instructions
1. Make the Crispy Quinoa
Cook quinoa according to package directions, then spread it in a thin, even layer on a lined baking sheet. Toss with a drizzle of avocado oil, then bake at 450°F (230°C) for approximately 15 minutes, stirring halfway, until golden and crispy. Let cool completely before using — it will crisp up further as it cools.
2. Make the Dressing
Whisk together the olive oil, tahini, balsamic vinegar, lemon juice, maple syrup, garlic powder, salt, and pepper until smooth. Taste and adjust seasoning as needed. The dressing will thicken slightly as it sits — thin with a splash of water if needed.
3. Prep the Salad Ingredients
Chop the cucumber, red onion, mint, and parsley. Drain and rinse the chickpeas. Crush the pistachios roughly.
4. Assemble the Jars
Divide the dressing evenly among 3 jars (about 2–3 tbsp per jar). Layer in the chickpeas and cucumber, then red onion, herbs, and cottage cheese. Top with the crispy quinoa and crushed pistachios just before eating to keep them crunchy. Seal and refrigerate for up to 3–4 days.
Dietitian Tips
- Make a big batch of crispy quinoa. Double or triple the amount and store it in an airtight container at room temperature — it stays crispy for up to a week and works beautifully on other salads, grain bowls, and soups.
- Layer strategically for meal prep. Dressing goes at the bottom, followed by hearty ingredients (chickpeas, cucumber, onion), then herbs and cottage cheese, with crispy quinoa and pistachios on top. This prevents sogginess and keeps the textures intact through the week.
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