Mediterranean quinoa jar
Layered quinoa jar with chickpeas, tomato, cucumber, olives and feta.
363 kcal per servingPrep time: 10 minServings: 1Quick mealSalad jarMediterranean quinoa
Ingredients
- 100 g cooked quinoa
- 100 g cooked chickpeas
- 1 tomato and ½ cucumber, diced
- 5 olives, halved
- 30 g feta and lemon juice
Method
- Pour lemon juice into the bottom of a clean jar.
- Layer chickpeas, tomato, cucumber, olives and quinoa in that order.
- Crumble feta on top, close the jar and shake when ready to eat.
Calories in context
At 363 kcal per serving, this dish is about 18% of a 2000 kcal daily reference intake — the standard reference amount used on nutrition labels, not a personal target.
Eaten as a fast meal — lunch on the go, a light dinner, or a snack-sized plate, it is one part of a day whose real total depends on your own body, activity level and goals, not on any single recipe. For a calorie range that reflects those, rather than a generic reference figure, the tools below can help.
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This tool is informational and does not constitute a diagnosis or medical advice. Consult a healthcare professional.