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side view close up of superfood salad in a mason jar with a bowl of mixed baby salad greens on the side

Superfood Salad in a Jar

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  • Author: Gigi & Sersie
  • Total Time: 40 minutes
  • Yield: 3 1x
  • Diet: Vegan


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. 


Units Scale
  • 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


Prepare lentils, quinoa, and walnut dressing

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.

Make the oil-free Walnut Dressing according to the recipe, and set aside.

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.

  1. Pour walnut dressing into the bottom of each mason jar
  2. Add chopped onion
  3. Layer in shredded beet
  4. Add shredded carrot
  5. Add chopped bell pepper
  6. Layer in cucumber
  7. Add chopped cauliflower (or broccoli)
  8. Carefully spoon in cooked and cooled black lentils and quinoa
  9. Top with fresh sprouts and hemp hearts (if using)

Put the lid on the mason jars and store them in the refrigerator for up to 4 days. When ready to eat, pour the contents of the jar of a large bowl of mixed salad greens, arugula, baby spinach, or chopped romaine lettuce.



  1. 2- or 3-quart pot with lid
  2. Fine mesh strainer
  3. Grater
  4. Knife
  5. Cutting board
  6. Measuring cup
  7. Three 32-ounce mason jars with lids
  8. Mini blender (to prepare salad dressing)
  • Prep Time: 20 minutes
  • Cook Time: 20 minutes
  • Category: Lunch/Dinner Entrée
  • Method: Stovetop
  • Cuisine: American