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Mason Jar Tuna Salad with Chickpeas and Feta
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Mason Jar Tuna Salad with Chickpeas and Feta

20 Min.Für 4Nutri-Score B€€
von @.cookwithbrooke14 Importe0 Mal gekocht
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was Sie brauchen

Zutaten

4 Personen
  • extra virgin olive oilVorräte120 ml
  • red wine vinegarVorräte120 ml
  • lemon (juiced)Obst & Gemüse1 Stück
  • dried oreganoGewürze10 ml
  • dried thymeGewürze5 ml
  • black pepper (ground)Gewürze2,5 ml
  • salt (to taste)Gewürze5 g
  • garlic (chopped)Obst & Gemüse4 Stücke
  • chickpeas (cooked, drained)Vorräte480 g
  • cherry tomatoes (halved)Obst & Gemüse200 g
  • cucumber (diced)Obst & Gemüse200 g
  • baby spinach (washed)Obst & Gemüse160 g
  • feta (crumbled)Milchprodukte120 g
  • canned tuna (one pack per jar, drained)Fisch4 Stücke

pro Portion

Nährwerte

561kcal

Kohlenhydrate
33 g
Eiweiß
26 g
Fett
36 g
Utensilien anpassen

was Sie verwenden

Utensilien

  • mason jar ×4
  • Rührschüssel

Schritt für Schritt

Zubereitung

  1. Make the dressing

    • Combine the olive oil, red wine vinegar, lemon juice, oregano, thyme, black pepper, salt and chopped garlic in a jar or bowl.
    • Shake well and taste, adding more salt if needed.
    Schritt 1

  2. Add dressing to the jars

    • Pour a quarter cup of dressing into the bottom of each jar.
    Schritt 2

  3. Layer the chickpeas and vegetables

    • Add the chickpeas on top of the dressing.
    • Top with the cherry tomatoes, then the cucumbers, baby spinach and crumbled feta.
    Schritt 3

  4. Seal and store

    • Close the jars with their lids and refrigerate until serving.
    Schritt 4

  5. Add the tuna and serve

    • Add a pack of tuna to each salad just before eating.
    • Tip into a bowl or eat straight from the jar, mix well and finish with a little black pepper.
    Schritt 5
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