This superfood salad in a jar is a spin on our rainbow salad plus our two meal prep favorites: Asian salad in a jar and southwestern salad in a jar. Packed with healthy plant protein, antioxidants, and other anti-inflammatory ingredients, this salad is a great way to level up your lunch or dinner game. It's gluten-free, soy-free, oil-free, and of course, vegan.
There are several variations and substitutions you can make with the recipe. The key is to get a variety of different veggies, plus a legume (beans, peas, or lentils), and an intact whole grain—and you will have completed the assignment.
What you need to make this superfood salad
- Black (or French) lentils
- Quinoa (or another intact whole grain like farro, sorghum, or ancient grains bowl)
- Cauliflower (or broccoli)
- Red onion
- Bell pepper (red, orange, yellow)
- Sprouts (alfalfa, broccoli) or microgreens
- Walnut dressing
- Mixed baby salad greens, arugula, baby spinach, or romaine lettuce
- Hemp hearts (optional, but recommended)
How to make this meal prep favorite
Start by preparing your lentils and quinoa. I used dry black lentils. You want these cooked and cooled before assembling the jars. Make the oil-free Walnut Dressing according to the recipe, and set aside.
Cook lentils and quinoa
To cook the black (or French green) lentils, place sorted and rinsed lentils into a pot of water. Bring to a gentle boil and cook for 10 to 15 minutes. Drain and set aside to cool to room temperature.
Add rinsed and strained quinoa to a pot with water. Bring to a boil and cook for 5 minutes. Put on a tight-fitting lid and turn off the heat, but allow the quinoa to sit covered for 15 to 20 minutes. Remove the lid and fluff with a fork.
Assemble the jars
After the veggies are chopped, there are different ways to assemble this salad in the jar. The two key considerations for having a salad that stays fresh for the 4 to 5 days you may have it in your refrigerator: First, the dressing always goes on the bottom. Second, whole grain is always towards the top.
Be sure to consider the second layer on top of the dressing. Often, it's the chopped onion, cucumber, bell pepper, shredded carrot, or beet, because these veggies have a high water content. If you add quinoa (or another intact whole grain) as the second layer, it will absorb most of the moisture from the dressing, so choose intentionally.
If using, top with hemp hearts for an extra omega-3 essential fatty acid boost. Put the lid on and refrigerate until ready to eat. This salad in a jar keeps well for up to 4 days.
The jars provide the toppings and sauce for the large nutrient-packed, entree-sized salad.
When you're ready to eat this healthy superfood salad, pour it over the top of a large bowl of mixed baby salad greens, arugula, baby spinach, or chopped romaine lettuce. This salad will fill you up without weighing you down.
Salad in a Jar is a meal prep favorite!
What we love most about this salad-in-the-jar recipe is the convenience and the ability to be intentional about eating more healthy salads throughout the week. This is the perfect solution to a busy week or eating on the go. If you are already a salad person but want to level up with your salad routine, this is a great option! Give it a try the next time you meal prep.
Other additions to this salad to boost plant diversity and nutrients:
- Kale or collard greens
- Pumpkin seeds
We hope you love this Superfood Salad in a Jar. Please rate and leave a comment below. Be sure to share a picture on Instagram and tag us @danielsplaterecipes so we can see your creation!Print
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