This delightful mason jar salad will be a refreshing addition to your meals, combining the earthy flavors of chickpeas and farro with the fresh crunch of greens. The layers of flavors and textures make this a joy to eat, while the mason jar presentation adds a fun and portable aspect, perfect for picnics, potluck, or on-the-go lunches.
Photos of Mason Jar Chickpea, Farro, and Greens Salad Recipe
While most ingredients in this recipe may be commonly found in your pantry, you might want to pay special attention to farro and pepitas. Farro is a type of ancient grain that is high in fiber and rich in protein, it may be found in the grain or health food section of your supermarket. Pepitas are pumpkin seeds that have been hulled and roasted, they're often found in the nuts and seeds aisle.
Ingredients for Mason Jar Salad with Chickpea, Farro and Greens
Farro: A nutritious grain that adds a pleasant chewy texture. Its nutty flavor pairs well with other ingredients.
Olive oil: Used to cook farro and in the dressing, it adds a rich flavor.
Garlic: Adds a pungent, warming flavor to the farro and dressing.
Red wine vinegar: Brings a balanced acidity to the dressing.
Dijon mustard: Adds a tangy flavor and emulsifies the dressing.
Chickpeas: High in protein, they add a hearty element to the salad.
Celery: Adds a fresh crunch to the salad.
Red onion: Brings a sharp, sweet flavor to the chickpea salad.
Parsley: Adds a fresh, herbal note to the chickpea salad.
Mixed greens: Provide a fresh, crisp base for the salad.
Pepitas: Toasted for added flavor and crunch.
Dried cherries: Add a sweet-tart note to the salad.
Kalamata olives: Lend a salty, briny flavor.
Feta cheese: Crumbled on top for a tangy, creamy finish.
One reader, Kale Kline says:
This mason jar salad is a game-changer! The combination of chickpeas, farro, and greens is not only delicious but also keeps me full and energized throughout the day. The Greek dressing adds a burst of flavor, making it my go-to healthy lunch option. Highly recommend!
Key Techniques for Crafting the Perfect Mason Jar Salad
How to cook farro: Farro should be cooked in a medium saucepan with enough water to cover it by a couple of inches. Bring the water to a boil, then reduce the heat to a gentle simmer. Cook until the farro is tender to the bite but still pleasantly chewy. Pearled farro will take around 15 minutes, unprocessed farro will take 25 to 40 minutes. Drain off the excess water and mix in the olive oil, garlic, and salt. Set aside to cool.
How to make Greek dressing: Whisk together all of the dressing ingredients until emulsified. This includes quality extra-virgin olive oil, red wine vinegar, garlic, dried oregano, dijon mustard, salt, freshly ground black pepper, and agave nectar.
How to prepare chickpea and celery salad: In a serving bowl, toss together the chickpeas, prepared celery, red onion, and parsley. Stir in enough dressing (or olive oil and lemon juice) to lightly coat the salad. Toss and set aside.
How to toast pepitas: In a skillet over medium-low heat, toast the pepitas for a few minutes, stirring frequently, until they smell fragrant and toasty. Transfer the pepitas to a bowl to cool.
How to assemble mason jar salad: In a quart-sized mason jar (32-ounce capacity), layer the chickpea salad at the bottom along with an additional 1 to 2 tablespoons of dressing. Top with cooled farro, then greens, leaving about an inch of room at the top. Finish with a sprinkle of feta cheese.
How To Make Mason Jar Chickpea, Farro and Greens Salad
This cute greens salad comes packed in a mason jar and is also packed with whole food goodness from the chickpeas and farro.
Serves:
Ingredients
For Farro:
- 1¼cupfarro
- 1tbspolive oil
- 1medium clove garlic,pressed or minced
- ¼tspsalt
For Greek Dressing:
- 1cupquality extra-virgin olive oil
- ½cupred wine vinegar
- 4cloves garlic,pressed or minced
- 1tbspdried oregano
- 2tspdijon mustard
- 1½tspsalt
- 1tspfreshly ground black pepper
- 1tspagave nectar,honey or sugar
For Chickpea and Celery Salad:
- 2canschickpeas,or 3 cups cooked chickpeas, drained and rinsed
- 4stalks celery,thinly sliced crosswise and roughly chopped
- ⅔cupred onion,about one small red onion, chopped
- 1cupparsley,chopped
- ⅓cupGreek dressing,or olive oil and lemon juice, to taste
For Greens and Garnishes:
- Mixed greens,roughly chopped
- ¼cuppepitas,pumpkin seeds or sunflower seeds
- dried cherries,or cranberries, roughly chopped
- Kalamata olives,pitted and thinly sliced,optional
- Feta cheese,crumbled, optional
Instructions
Farro:
-
In a medium saucepan, combine the rinsed farro with at least 3 cups water (enough water to cover the farro by a couple of inches). Bring the water to a boil, then reduce heat to a gentle simmer, and cook until the farro is tender to the bite but still pleasantly chewy. Pearled farro will take around 15 minutes, unprocessed farro will take 25 to 40 minutes.)
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Drain off the excess water and mix in the olive oil, garlic and salt. Set aside to cool.
Dressing:
-
Whisk together all of the dressing ingredients until emulsified.
Chickpea and Celery Salad:
-
In a serving bowl, toss together the chickpeas, prepared celery, red onion and parsley. Stir in enough dressing (or olive oil and lemon juice) to lightly coat the salad. Toss and set aside.
Pepitas:
-
In a skillet over medium-low heat, toast the pepitas for a few minutes, stirring frequently, until they smell fragrant and toasty. Transfer the pepitas to a bowl to cool.
Assemble:
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In a quart-sized mason jar (32-ounce capacity), layer the chickpea salad at the bottom along with an additional 1 to 2 tablespoons of dressing.
-
Top with cooled farro, then greens (leave about an inch of room at the top). Finish with a sprinkle of feta cheese.
Nutrition
- Calories: 1072.48kcal
- Fat: 68.57g
- Saturated Fat: 9.30g
- Trans Fat: 0.00g
- Monounsaturated Fat: 44.43g
- Polyunsaturated Fat: 10.34g
- Carbohydrates: 95.45g
- Fiber: 22.22g
- Sugar: 15.45g
- Protein: 26.60g
- Sodium: 1052.51mg
- Calcium: 182.56mg
- Potassium: 811.28mg
- Iron: 7.25mg
- Vitamin A: 74.99µg
- Vitamin C: 24.85mg
Essential Technique for Layering a Mason Jar Salad
When toasting the pepitas, it's crucial to keep a close eye on them and stir frequently. They can easily go from perfectly toasted to burnt in a matter of seconds. The key is to remove them from the heat as soon as they start to smell fragrant and toasty. This will ensure they have a delicious crunch and flavor without any bitterness.
Time-Saving Tips for Preparing Mason Jar Salads
Prep ahead: Cook the farro and prepare the dressing in advance to save time when assembling the mason jar salads.
Batch cooking: Consider making a larger batch of the chickpea and celery salad to use for multiple mason jar salads throughout the week.
Organized assembly: Set up an assembly line with all the ingredients to streamline the process of filling the mason jars.
Proper storage: Store the prepared mason jar salads in the refrigerator for grab-and-go meals, saving time during busy days.
Efficient chopping: Use a food processor to quickly chop the celery, red onion, and parsley for the chickpea salad.
Substitute Ingredients For Mason Jar Chickpea, Farro, and Greens Salad Recipe
farro - Substitute with quinoa: Quinoa is a great alternative to farro as it has a similar nutty flavor and chewy texture. It is also a complete protein and gluten-free, making it a versatile and nutritious substitute.
red wine vinegar - Substitute with apple cider vinegar: Apple cider vinegar provides a slightly fruity and milder flavor compared to red wine vinegar, making it a suitable substitute in the dressing.
garlic - Substitute with shallots: Shallots offer a mild, sweet onion flavor that can replace the pungency of garlic while adding a subtle depth of flavor to the dish.
celery - Substitute with cucumber: Cucumber can provide a similar crunchy texture and refreshing taste to the salad, adding a different but complementary element to the dish.
red onion - Substitute with sweet onion: Sweet onion can be used as a substitute for red onion, offering a milder and sweeter flavor while still providing a pleasant crunch to the salad.
pepitas - Substitute with sunflower seeds: Sunflower seeds can be used as an alternative to pepitas, providing a similar nutty flavor and crunchy texture to the salad.
dried cherries - Substitute with dried cranberries: Dried cranberries can replace dried cherries, offering a sweet and tart flavor that complements the other ingredients in the salad.
feta cheese - Substitute with goat cheese: Goat cheese can be used as a substitute for feta, providing a tangy and creamy texture that adds a delicious richness to the salad.
How to Beautifully Present a Mason Jar Salad
Layer the ingredients strategically: Begin by layering the chickpea and celery salad at the bottom of the mason jar, followed by a drizzle of the exquisite Greek dressing. Then, carefully add the cooled farro, ensuring each layer is visually appealing and well-distributed within the jar.
Incorporate vibrant colors and textures: Introduce a variety of mixed greens to add a pop of color and freshness to the dish. Complement the greens with a sprinkle of toasted pepitas for a delightful crunch and a handful of dried cherries for a burst of sweetness.
Emphasize the use of high-quality ingredients: Utilize the finest quality extra-virgin olive oil and red wine vinegar for the Greek dressing. Opt for fresh, crisp celery, and vibrant parsley to elevate the flavors and presentation of the chickpea salad.
Create an elegant finish with garnishes: Complete the presentation with a touch of sophistication by adding a few carefully placed kalamata olives and a sprinkle of premium feta cheese on top of the greens. These garnishes will add depth and complexity to the overall dish.
Ensure a harmonious balance of flavors: Pay close attention to the distribution of the Greek dressing, ensuring it lightly coats each layer, harmonizing the flavors and tying the elements of the salad together seamlessly.
Highlight the jar's transparency: Utilize the transparency of the mason jar to showcase the beautiful layers of the salad, allowing the vibrant colors and textures to shine through and captivate the senses of the esteemed culinary professionals.
Essential Tools for Making a Delicious Mason Jar Salad
Cutting board: A flat board on which food is cut.
Chef's knife: A versatile kitchen knife with a sharp blade, used for cutting and preparing ingredients.
Measuring cups and spoons: Utensils used to measure precise amounts of ingredients for recipes.
Mixing bowl: A bowl used for mixing ingredients together.
Whisk: A kitchen utensil used for whipping and mixing ingredients.
Mason jar: A glass jar used for storing and preserving food, often used for making salads.
Skillet: A frying pan with a flat bottom and sloping sides, used for frying, searing, and browning food.
Saucepan: A deep cooking pan with a handle and a lid, used for cooking sauces, boiling liquids, and reheating food.
Colander: A bowl-shaped kitchen utensil with perforated holes used to drain liquids from food.
Toaster: A kitchen appliance used for toasting bread and other items.
Oven: A kitchen appliance used for baking, roasting, and heating food.
Stove: A kitchen appliance used for cooking food by applying heat directly to the cooking surface.
Storing and Freezing Mason Jar Salads: A Guide
To store the mason jar salad, keep it refrigerated in an airtight container or the sealed mason jar for up to 5 days. The key is to layer the ingredients strategically, with the dressing and hearty ingredients like chickpeas and farro at the bottom, and the delicate greens at the top to prevent them from getting soggy.
If you want to make the salad ahead of time for meal prep, assemble the jars without adding the dressing. Store the dressing separately in a small container and add it to the jar just before serving. This way, the salad ingredients will stay fresh and crisp.
To keep the farro from drying out, you can add an extra drizzle of olive oil before sealing the jar.
If you have leftover farro or chickpea salad, you can store them separately in airtight containers in the fridge for up to 5 days. They make great additions to other salads or grain bowls.
The mason jar salad is not suitable for freezing as the ingredients, especially the greens and vegetables, will lose their texture and become mushy upon thawing. It's best to enjoy this salad fresh.
If you want to prep some of the components ahead of time, you can cook the farro and store it in the freezer for up to 3 months. Thaw it overnight in the fridge before using it in the salad.
How To Reheat Leftover Mason Jar Salad
- To reheat your leftover mason jar salad, start by removing the lid and any toppings that you don't want to heat up, such as feta cheese or pepitas. Set these aside in a separate bowl.
- If your jar has a metal lid, transfer the contents of the jar to a microwave-safe bowl. If your jar is microwave-safe, you can heat the salad directly in the jar.
- Microwave the salad on high for 30-60 seconds, depending on the amount of salad and your microwave's power. Stir the salad halfway through heating to ensure even warmth.
- If you prefer a crispier texture for your greens, you can also reheat the salad in a skillet over medium heat. Add a small amount of olive oil or water to the pan to prevent sticking and help steam the greens. Stir occasionally until the salad is heated through and the greens are slightly wilted.
- Once the salad is heated to your liking, transfer it to a serving bowl (if microwaved) and top with the reserved feta cheese, pepitas, or any other toppings you set aside earlier.
- If you find that the salad is a bit dry after reheating, drizzle some extra Greek dressing over the top to add moisture and flavor.
- Enjoy your reheated mason jar salad immediately while it's still warm. The combination of warm farro and chickpeas with the cool, crisp toppings makes for a satisfying and delicious meal.
Fascinating Facts About Mason Jar Salads
This recipe is a great make-ahead option for busy days, as the mason jar allows for easy storage and transportation. Plus, the combination of farro, chickpeas, and greens provides a hearty and nutritious meal that can be enjoyed on the go.
Is Making Mason Jar Salads at Home Cost-Effective?
The cost-effectiveness of this mason jar salad with chickpea, farro, and greens recipe is quite high. The ingredients, such as farro, chickpeas, and mixed greens, are affordable and versatile. The use of pantry staples like olive oil and red wine vinegar adds value. The recipe's simplicity and ability to be prepared in advance make it a practical choice for busy households. The approximate cost for a household of four people is around $20, making it a budget-friendly and nutritious option. Overall Verdict: 9.
Is This Mason Jar Salad Healthy or Unhealthy?
This mason jar salad recipe is generally healthy, offering a balanced mix of nutrients from various ingredients:
- Farro provides complex carbohydrates, fiber, and protein
- Chickpeas are a good source of plant-based protein and fiber
- Vegetables like celery, red onion, and mixed greens offer vitamins, minerals, and antioxidants
- Olive oil and pepitas provide healthy fats
- Feta cheese adds calcium and protein
However, there are a few areas where the recipe could be improved to make it even healthier:
- The dressing contains a significant amount of olive oil, which is high in calories. Reducing the oil and increasing the proportion of vinegar could lower the calorie content while maintaining flavor.
- Dried cherries, while providing some nutrients, also contain added sugar. Opting for fresh or frozen cherries without added sugar would be a healthier choice.
- The recipe could benefit from the addition of more diverse vegetables to increase the variety of vitamins, minerals, and antioxidants. Consider adding bell peppers, carrots, or cherry tomatoes for added color and nutrition.
- To further boost the protein content, consider incorporating additional plant-based sources such as edamame, tofu, or quinoa.
- Experimenting with different types of greens, such as spinach, arugula, or kale, can provide a wider array of nutrients and flavors.
Editor's Opinion: Thoughts on This Chickpea, Farro, and Greens Salad
This mason jar salad with chickpea, farro, and greens is a delightful combination of flavors and textures. The farro adds a nutty chewiness, while the chickpeas and celery provide a refreshing crunch. The Greek dressing ties everything together with its zesty and herbaceous notes. The addition of pepitas, dried cherries, and feta cheese elevates the salad, adding a delightful contrast of textures and flavors. Overall, this recipe is a perfect balance of wholesome ingredients and vibrant flavors, making it a satisfying and nutritious meal option.
Enhance Your Mason Jar Chickpea, Farro, and Greens Salad Recipe with These Unique Side Dishes:
Delicious Alternatives to Mason Jar Salads
Appetizers and Desserts to Complement Your Mason Jar Salad
Why trust this Mason Jar Chickpea, Farro, and Greens Salad Recipe:
This recipe offers a perfect balance of wholesome ingredients, ensuring a satisfying and nutritious meal. The farro provides a hearty base, complemented by the protein-packed chickpeas and a medley of fresh greens. The homemade Greek dressing infuses vibrant flavors, while the addition of pepitas and dried cherries adds delightful texture and sweetness. With a harmonious blend of Mediterranean elements, including kalamata olives and feta cheese, this recipe promises a delightful culinary experience that's both wholesome and delicious.
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