Active Time: 20 MinsTotal Time20 Mins
Yield: 4
Sunday meal prep just got a whole lot easier. This recipe is as simple as tossing all your ingredients into a large bowl, mixing, and then spooning into jars. Seriously. Swap out any ingredient and substitute for your favorite veggies. You can even reduce the fat by using ¼ cup oil and half of a boiled egg. Just seal and refrigerate, and you’ll have lunch or snacks for the week. Say goodbye to your sad desk salad! This healthy, Pinterest-worthy little lunch will have all your co-workers begging for the recipe. We enlisted Health’s contributing nutrition editor Cynthia Sass, MPH, RD, to help us identify some of the health benefits of this deliciously easy meal. RELATED: 7 Health Benefits of a Mediterranean Diet Sass tells us that chickpeas have been shown to support weight loss, improve gut health, and help protect against heart disease, type 2 diabetes, and certain cancers. “They’re also chock-full of antioxidants, and people who eat them regularly have higher overall nutrient intakes, including fiber; vitamins A, E, and C; folate; magnesium; potassium; and iron,” she adds. Bonus: Pumpkin seeds provide plant protein, healthy fats, antioxidants, and key minerals, including magnesium, iron, and zinc. They can help reduce blood sugar levels, too. “Quinoa is a whole grain that is also naturally gluten free,” Sass points out. Plus, it’s packed with tons of nutrients like fiber, B vitamins, calcium, vitamin E, antioxidants, plant protein, and slow-burning carbohydrates, which help to control blood sugar and keep you fuller longer. To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter
Ingredients
- 1/4 cup oil-packed sun-dried tomatoes, chopped, plus 1/3 cup oil reserved
- 2 tablespoons red wine vinegar
- 2 teaspoons honey
- 4 tablespoons fresh lemon juice (from 2 lemons)
- 1 tablespoon chopped dill
- 1 tablespoon chopped basil
- 1 pinch crushed red pepper flakes
- 1 pinch each salt and pepper
- 2cans chickpeas, drained
- 1/2 cup marinated artichoke hearts
- 2carrots, shredded
- 1 1/2 cups cooked quinoa
- 2cucumbers, sliced or chopped
- 1/2 cup crumbled feta cheese
- 4 cups fresh arugula
- 1/3 cup toasted sunflower or pumpkin seeds
- 4hard-boiled eggs
- 1avocado, sliced
- Lime (optional)
Nutritional Information
- Calories 776
- Fat 47g
- 10g
- Cholesterol 203mg
- Fiber 17g
- Protein 28g
- 68g
- 16g
- Sodium 666mg
- Iron 6mg
- Calcium 288mg
- Calories 776
- Fat 47g
- 10g
- Cholesterol 203mg
- Fiber 17g
- Protein 28g
- 68g
- 16g
- Sodium 666mg
- Iron 6mg
- Calcium 288mg
How to Make It
Step 1
In a medium bowl, combine sun-dried tomatoes and reserved oil, red wine vinegar, honey, lemon-juice, dill, basil, red pepper flakes, salt , and pepper. Add chickpeas and toss.
Step 2
Using 4 jars, layer artichokes, carrots, and quinoa. Spoon on chickpeas and vinaigrette. Layer on cucumbers, feta, arugula, and seeds. Add an egg to each jar. Seal and refrigerate up to3 days.
Step 3
To serve, add 1/4 of the avocado and a squeeze of lime, if desired.
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