Sweet & Savoury Mango Chickpea Salad

Ingredients (Makes 6 Mason Jars, 500ml each)

For the Tangy Lime Dressing:

• 6 tbsp olive oil
• 3 tbsp fresh lime juice
• 1 tbsp maple syrup (or agave nectar)
• 1 tsp Dijon mustard
• 1 clove garlic, minced
• ½ tsp ground cumin
• ½ tsp salt
• ½ tsp black pepper

For the Chickpea & Grain Base:

• 1 can (400g) chickpeas, drained & rinsed
• 300g cooked bulgur wheat or quinoa (50g per jar)

For the Fresh Vegetables & Mango:

• 1 red bell pepper, diced
• 1 small cucumber, diced
• 1 small red onion, finely chopped
• 2 ripe mangoes, diced (about ⅓ mango per jar)
• 6 tbsp chopped fresh coriander

For the Crunchy Toppings (Add Before Serving):

• 6 tbsp toasted cashews
• 6 tbsp pumpkin seeds

For Layering in the Mason Jars:

Bottom Layer (Wet Ingredients):

• Divide the tangy lime dressing evenly between the jars (about 1 tbsp per jar).

Second Layer (Grains & Protein):

• Add 50g cooked bulgur wheat or quinoa per jar.
• Add ⅙ of the chickpeas per jar.

Third Layer (Fresh Veggies & Mango):

• Layer in red bell pepper, cucumber, red onion, and diced mango.

Top Layer (Crunchy Toppings - Add Before Serving):

• Toasted cashews and pumpkin seeds (stored separately and added before serving).

Instructions:

1. Prepare the Dressing:

   • In a small bowl, whisk together olive oil, lime juice, maple syrup, Dijon mustard, garlic, cumin, salt, and black pepper.
   • Divide evenly among the jars.

2. Cook the Grain Base:

   • Rinse bulgur wheat or quinoa under cold water and cook according to package instructions. Let cool before layering.

3. Chop the Vegetables & Mango:

   • Dice red bell pepper, cucumber, red onion, and mango.
   • Chop fresh coriander.

4. Assemble the Mason Jars:

   • Bottom Layer: Pour the tangy lime dressing into each jar.
   • Second Layer: Add cooked bulgur wheat (or quinoa) and chickpeas.
   • Third Layer: Layer in red bell pepper, cucumber, red onion, and mango.
   • Top Layer: Keep toasted cashews and pumpkin seeds separate, adding before eating.

Storage & Serving:

• Vacuum seal the jars with the Perma Jar Vacuum Sealer to keep fresh.
• Store in the fridge until ready to eat.
• Shake the jar well, pour into a bowl, and toss before serving.

Cooking Time:

⏱ 25 minutes total

Macronutrient Breakdown (Per Jar):

• Calories: ~410 kcal
• Protein: ~15g
• Carbohydrates: ~50g
• Fat: ~14g
• Fiber: ~9g

Average Cost Analysis (Per Jar, Based on UK Supermarkets)

• Olive Oil (1 tbsp): £0.10
• Lime Juice (½ tbsp): £0.05
• Maple Syrup (½ tbsp): £0.10
• Dijon Mustard (½ tsp): £0.05
• Garlic (⅙ clove): £0.03
• Bulgur Wheat/Quinoa (50g): £0.20
• Chickpeas (⅙ can): £0.10
• Red Bell Pepper (⅙): £0.10
• Cucumber (⅙): £0.10
• Red Onion (⅙): £0.05
• Mango (⅓ per jar): £0.35
• Fresh Coriander (1 tbsp): £0.08
• Toasted Cashews (1 tbsp): £0.20
• Pumpkin Seeds (1 tbsp): £0.12

💰 Total Cost per Jar: ~£1.45
💰 Total Cost for 6 Jars: ~£8.70