Mason Jar Quinoa and Roasted Veggie Salads
Portable, protein-packed salads with quinoa, roasted vegetables, and a lemon-tahini dressing, perfect for meal prep. This mediterranean-inspired meal prep ready in about 40 minutes pairs rinsed quinoa, water, medium, diced zucchini 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.
Ingredients
- 1 cup, rinsed quinoa
- 2 cups water
- 1 medium, diced zucchini
- 1, diced red bell pepper
- 1 cup cherry tomatoes
- 2 tbsp olive oil
- 1 tsp dried oregano
- 3 tbsp lemon juice
- 1 tbsp tahini
- 2 tbsp water
- 1/4 cup, chopped fresh parsley
Instructions
- Step 1: Preheat oven to 400°F. Toss diced zucchini, red bell pepper, and cherry tomatoes with 2 tbsp olive oil, 1 tsp dried oregano, salt, and black pepper. Spread on baking sheet and roast 20 minutes until tender and slightly caramelized.
- Step 2: Cook quinoa: Bring 2 cups water to boil in saucepan. Add rinsed quinoa, reduce heat to low, cover, and simmer 15 minutes until water absorbed. Fluff with fork and cool completely.
- Step 3: Whisk together 3 tbsp lemon juice, 1 tbsp tahini, and 2 tbsp water until smooth.
- Step 4: Combine cooled quinoa, roasted vegetables, and chopped parsley in bowl. Toss with 2 tbsp dressing. Divide into 4 mason jars, layering dressing at bottom first, then quinoa mixture on top. Seal and refrigerate up to 4 days.
Frequently asked questions
How long does Mason Jar Quinoa and Roasted Veggie Salads take to make?
Total time is about 40 minutes (20 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Mason Jar Quinoa and Roasted Veggie Salads?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep rinsed quinoa from drying out.
Can I substitute ingredients in Mason Jar Quinoa and Roasted Veggie Salads?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Mason Jar Quinoa and Roasted Veggie Salads for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
What goes well with Mason Jar Quinoa and Roasted Veggie Salads?
Mediterranean meal prep like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
What others are saying
- ★★★★★
Loved it! So easy to assemble and the leftovers taste even better. Will make this every week.
- ★★★★★
Made it for my work lunch and it held up perfectly in the jar. The flavors are fresh and vibrant, just like a Mediterranean market.
- ★★★★★
This is my go-to meal prep! The quinoa and roasted veggies are perfectly balanced with the lemon herb dressing. My family loves it too.
