In about 10 minutes, you can prep a week's worth of lunches using 4 simple ingredients from your local specialty grocery store. To minimize prep, we're taking advantage of prechopped fresh veggie mix and frozen quinoa (which heats in the microwave in under 5 minutes). These crunchy chopped salad bowls are high in fiber but lower in calories, making them perfect for those following a reduced-calorie diet.

Carolyn A. Hodges, R.D.
Source:, December 2019




Ingredient Checklist


Instructions Checklist
  • Prepare quinoa according to package directions. Transfer to a shallow bowl to cool completely before assembling bowls.

  • Divide veggie mix among 4 single-serving lidded containers. Top each with one-fourth of the quinoa and one-fourth of the chickpeas. Seal the containers and refrigerate for up to 4 days.

  • Transfer 2 tablespoons salad dressing into each of 4 small lidded containers and refrigerate for up to 4 days.

  • Toss each bowl with dressing just before serving.


To make ahead: Refrigerate bowls and dressing separately for up to 4 days.

Nutrition Facts

306 calories; protein 11.9g 24% DV; carbohydrates 47.7g 15% DV; exchange other carbs 3; dietary fiber 10g 40% DV; sugars 7.7g; fat 7.4g 11% DV; saturated fat 0.4g 2% DV; vitamin a iu 4019.1IU 80% DV; vitamin c 72.1mg 120% DV; folate 68.3mcg 17% DV; calcium 75.7mg 8% DV; iron 3mg 17% DV; magnesium 174.7mg 62% DV; potassium 250.1mg 7% DV; sodium 148.4mg 6% DV; thiamin 0.1mg 13% DV.

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