Name: Superfood Salad in a Jar
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Ingredients: 3/4 cup black lentils (dry); 1 1/2 to 2 cups water (to cook lentils); 1/2 cup quinoa (dry); 1 cup water (to cook quinoa); 3/4 cup chopped red onion; 1 cup shredded carrot; 1 cup shredded beet; 1 1/2 cups chopped bell pepper (red, orange, yellow); 1 cup chopped cucumber; 1 cup chopped cauliflower or broccoli; 1 cup sprouts (broccoli or alfalfa or microgreens); 1 batch Walnut Dressing; 1 Tbsp hemp hearts (optional); 9 to 12 cups mixed baby salad greens (arugula, baby spinach, or chopped romaine lettuce)

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.

side view close up of superfood salad in a large mason jar and bowl of mixed salad greens blurred on the side

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)
Carrot
Beet
Cauliflower (or broccoli)
Red onion
Bell pepper (red, orange, yellow)
Cucumber
Sprouts (alfalfa, broccoli) or microgreens
Walnut dressing
Mixed baby salad greens, arugula, baby spinach, or romaine lettuce
Hemp hearts (optional, but recommended)

top view of superfood salad ingredients: lettuce greens, quinoa, walnut dressing carrots, beets, cauliflower, lentils, onion, bell pepper, cucumbers, sprouts

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.

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dressing being poured into mason jars — 1. pour Walnut Dressing into each of the mason jars

woman's hand adding chopped onion to mason jar with dressing — 2. add red onion

woman's hand adding shredded beet to mason jars — 3. add shredded beet

woman's hand adding shredded carrot to mason jars — 4. add shredded carrot

woman's hand adding chopped bell pepper to mason jars with other veggies — 5. add bell pepper

woman's hand adding sliced cucumber to mason jars with other veggies — 6. add cucumber

woman's hand adding chopped cauliflower to mason jar of other veggies — 7. add cauliflower (or broccoli)

black lentils being spooned into mason jars with veggies — 8. add cooked and cooled lentils and quinoa

woman's hand adding sprouts to mason jars — 9. add sprouts

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.

top side view close up of 3 mason jars with superfood salad ingredients lined up on countertop

The jars provide the toppings and sauce for the large nutrient-packed, entree-sized salad.

top view close up of a large bowl of mixed baby salad greens with superfood salad blurred in the background

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.

top view close up of colorful superfood salad complete with salad greens on bottom and nutrient dense toppings and dressing; beets, carrots, bell pepper, lentils, cucumber, hemp seeds

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:

Kimchi
Jicama
Kale or collard greens
Fennel
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!

Gigi says

May 12, 2025 at 12:00 pm

Filling, tasty, and healthy. I love the walnut dressing with this. I feel good after I eat this.

What you need to make this superfood salad