Mason Jar Salads

It took me a while to get on the mason jar salad train...maybe because they are trendy and I'm not? !

Turns out I LOVE LOVE LOVE these!  Super easy, practical and delish. 

Choose any combination of ingredients, and layer in a quart size, wide mouth jar.  2 Tbsp dressing on the bottom, followed by protein*, hard veggies, greens.  These can be as simple or crazy as you like, and can be made up to 5 days ahead of time.  

*I recommend keeping having animal protein prepared, but on the side.  Think chicken, beef, HB eggs.  Plant based proteins (legumes, beans, etc) are fine to load in with your veggies.

 Beth / Eat Within Your Means / Via eatwithinyourmeans.com

Beth / Eat Within Your Means / Via eatwithinyourmeans.com


Try some of my favorite variations linked below.  Ingredients are listed in order of appearance in the jar --> from the bottom, up!  


Chop Chop

Dressing: 

1/4 c red wine vinegar
1 tbsp. fresh oregano
1/4 c olive oil
1/2 tsp sea salt
1/2 tsp ground black pepper
2 cloves minced garlic

Salad:

2 Tbsp prepared dressing

3/4 c chickpea

chopped bell pepper

chopped purple cabbage

halved grape tomato

salad greens

2 Tbsp sunflower seed or pepita 

 

Another variation (Greek) with the same dressing:

10 kalamata olives, halved

1/2 c halved cherry tomato 

1/2 c chopped cucumber

handful chopped purple onion or shallot

salad greens 

1/4 c sheep or goat milk feta


Thai Peanut 

Dressing:


3 Tbsp rice wine vinegar
1/4 c olive oil
2 1/2 Tbsp all natural peanut butter (no Jiff here guys, like for real)
1 Tbsp honey
3 Tbsp Tamari or soy sauce
squeeze Sriracha

 

Salad:

2 Tbsp prepared dressing

3/4 c chopped firm tofu

1/2 c cooked brown rice

chopped bell pepper

chopped cabbage

salad greens


4 Beans and Greens 

jar salad1.jpg

Prepare the bean salad in a large bowl:

4 cans beans, any variety, drained and rinsed (I usually do chickpea, black, kidney and green)
1 chopped purple onion or 1 large shallot
1 chopped sweet bell pepper (red, yellow or orange)
Equal parts olive oil and balsamic vinegar (to total 3/4 c)
Healthy squeeze of honey

Portion 1 c bean salad into jar.  Top with salad greens.


Brussels Chop 


Dressing:
{1/4 c red wine vinegar
1 tbsp. fresh oregano
1/4 c olive oil
1/2 tsp sea salt
1/2 tsp ground black pepper
2 cloves minced garlic


Salad:

2 Tbsp prepared dressing
3/4 c chickpea, drained and rinsed
handful shaved brussel sprouts (I put mine in the food processor. You can also buy them shaved!)
a few sliced kalamata olives
handful sliced cherry tomatoes
a few pieces chopped artichoke hearts (I buy them in a jar in water, not marinated)
Handful chopped romaine lettuce


Tabbouleh & Greens 

Prepare tabbouleh:

1/2 c quinoa (Cook in 1 c salted water for 15 minutes, or until all liquid is absorbed.)
1/3 c olive oil
juice of 1 lemon
salt and cracked pepper
2 c chopped parsley
1 c chopped mint
1/2 c chopped scallion or chives
2 c grape or cherry tomatoes, quartered

Divide evenly into 5 wide mouth jars. Top with salad greens.


Seeds & Sprouts 

For the dressing:

1/2 olive oil
1/4 c red wine vinegar
1 Tbsp balsamic vinegar
juice of 1 lemon
2 tsp oregano
1 clove garlic, crushed
1 tsp dijon mustard
1/2 tsp Himalayan salt
2 Tbsp chopped fresh parsley

For the quinoa salad: 

1 c cooked quinoa (Cook in 2 c salted water for 15 minutes, or until all liquid is absorbed.)
1 Tbsp olive oil
juice of 1 lemon
1 pint cherry tomatoes, halved
1 cucumber, chopped
handful kalamata olives, halved
handful fresh parsley, chopped
2 Tbsp fresh mint, chopped

Divide evenly in 5 wide mouth mason jars.  Top with salad greens.


Vegan Lentils 

Prepare the lentil salad in a large bowl:

Dressing:

1/2 tsp cumin
1/2 tsp turmeric
1 Tbsp ginger, minced
1 clove garlic, minced
Juice of 1 lime
1/4 c olive oil
1/2 tsp sea salt

Salad:

1 c dried lentils, cooked (Cover lentils with water. Bring to a boil and then simmer until tender (about 15 minutes). Drain.  
1 c fresh pineapple, diced
1 c zucchini, diced
1 c cucumber, diced
1 c carrot, diced
1/2 c fresh cilantro chopped
1/2 c green onion OR chive

Divide evenly into 5 wide mouth mason jars.  Top with salad greens.
 


Rice Bowls 

Dressing:

Combine in a food processor:

2 cloves garlic, minced

1 tsp sea salt

1 c fresh cilantro

1 c fresh parsley

1/2 c cider vinegar (with the mother!  We like Braggs)

2/4 c olive oil

1/2 tsp hot sauce 

1 tsp honey

Salad:

2 Tbsp prepared dressing

1/2 c cooked brown rice

3/4 c black beans

1/2 c fresh, chopped pineapple

1/4 c fresh cilantro 

halved cherry tomatoes

top with salad greens 


Which is your favorite?!