Mason Jar Mediterranean Quinoa Power Bowls

By AislePrompt Editorial · Published 2026-04-05 · Updated 2026-04-05

No-cook meal prep bowls packed with protein-rich quinoa, roasted chickpeas, and fresh vegetables in a zesty lemon-tahini dressing, perfect for grab-and-go lunches. This Mediterranean-inspired vegetarian recipe, ready in about 20 minutes, pairs cooked quinoa, chickpeas, cherry tomatoes for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 cup, cooled cooked quinoa
• 1 can (15 oz), drained, rinsed, and patted dry chickpeas
• 1/2 cup, halved cherry tomatoes
• 1/2 cup, diced cucumber
• 1/4 cup, thinly sliced red onion
• 1/4 cup, chopped fresh parsley
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1/2 tsp honey
• 1/4 tsp garlic powder
• 1/4 tsp salt
• 1/4 cup, crumbled (optional) feta cheese

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Instructions

1. Step 1: Whisk together 2 tbsp olive oil, 1 tbsp lemon juice, 1/2 tsp honey, 1/4 tsp garlic powder, and 1/4 tsp salt in a small bowl to make vinaigrette.
2. Step 2: In a large bowl, combine cooled cooked quinoa, drained chickpeas, cherry tomatoes, diced cucumber, sliced red onion, and chopped parsley. Pour half the vinaigrette over the mixture and toss gently until evenly coated.
3. Step 3: Divide the quinoa mixture evenly among 4 mason jars, packing it down gently. Top each jar with a spoonful of remaining vinaigrette and sprinkle with crumbled feta cheese if using.
4. Step 4: Seal jars tightly and refrigerate for up to 4 days. To serve, shake jar to distribute dressing and enjoy cold straight from the jar.