Individual Chickpea & Oat Salads
Colorful roasted vegetables, chickpeas and steel cut oats are layered in glass jars for a beautiful presentation and easy, packable lunch. Cooking for a crowd? No problem. Simply toss all the ingredients together in a big serving bowl.
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Servings: 8 servings
Ingredients
For the oats:
- 1 cup steel cut oats
- 1 cup water boiling
- 1/4 tsp salt
For the dressing:
- 1/4 cup fresh lemon juice
- 1/4 cup canola oil
- 1 clove garlic, minced
- 1 tsp cumin
- 1 tsp honey
- 1/2 tsp salt
- freshly ground black pepper
- 1/2 cup fresh dill, finely chopped
For the salad:
- 1 small red onion, thinly sliced
- 1 red bell pepper, quartered
- 2 small zucchini, sliced lengthwise
- 1 Tbsp canola oil
- 19 oz can chickpeas, drained and rinsed
- 1/2 cup feta cheese, crumbled
Instructions
- To cook oats:
- In a large skillet over medium high heat, toast oats for 5 minutes, shaking and stirring constantly.
- Transfer to a bowl, pour-over boiling water and 1/2 tsp (2 mL) salt. Cover and let stand for 15-20 minutes, or until oats have absorbed all of the water. Fluff with fork.
- To make dressing:
- In a small bowl, whisk together lemon juice, oil, garlic, cumin, honey, salt, pepper and dill.
- To grill vegetables:
- Brush onion, red pepper and zucchini with canola oil and grill over medium high heat until tender and slightly charred.
- Remove from grill pan, roughly chop and set aside.
- To assemble individual salads:
- Divide dressing between 6-8 small mason jars.
- To each jar, add a layer of chickpeas, a layer of oats, a layer of chopped grilled vegetables and a spoonful of crumbled feta.
- Seal tightly and refrigerate.
- Before eating, give jar a good shake to distribute dressing.
- To assemble one big salad:
- In a large bowl, combine cooked oats, chickpeas, grilled vegetables and feta.
- Add dressing and toss well to combine.
- Serve at room temperature or cold. Salad can be made the day before.
Nutrition Facts
Individual Chickpea & Oat Salads
Serving Size
1 serving
Amount per Serving
Calories
275
% Daily Value*
Fat
14
g
22
%
Saturated Fat
2
g
13
%
Cholesterol
9
mg
3
%
Sodium
528
mg
23
%
Potassium
417
mg
12
%
Carbohydrates
29
g
10
%
Fiber
6
g
25
%
Sugar
2
g
2
%
Protein
10
g
20
%
* Percent Daily Values are based on a 2000 calorie diet.