Layered mason jar salads keep greens fresh, combining veggies, grains, and protein for easy summer meals.
# Ingredient list:
→ Salad Base
01 - 5 cups baby spinach or mixed salad greens
02 - 2 cups cherry tomatoes, halved
03 - 2 cups cucumber, diced
04 - 1 cup carrots, shredded
05 - 1 1/2 cups cooked quinoa or brown rice, cooled
06 - 1 cup canned chickpeas, drained and rinsed
→ Protein
07 - 2 grilled chicken breasts, sliced (optional, omit for vegetarian)
08 - 1 cup feta cheese, crumbled
09 - 1 cup cooked lentils
→ Extras
10 - 1/2 cup red onion, thinly sliced
11 - 1 avocado, diced (add fresh just before serving)
12 - 1/2 cup roasted sunflower seeds or pumpkin seeds
→ Dressing
13 - 1/3 cup olive oil
14 - 3 tablespoons balsamic vinegar
15 - 1 tablespoon Dijon mustard
16 - 1 clove garlic, minced
17 - Salt and pepper, to taste
# How-to:
01 - Gather all prepared salad ingredients and lay out 5 large mason jars (quart size recommended) with lids.
02 - Mix olive oil, balsamic vinegar, Dijon mustard, minced garlic, salt, and pepper thoroughly in a bowl with a whisk.
03 - Pour 2 to 3 tablespoons of dressing into the base of each mason jar.
04 - Add chickpeas, cooked quinoa or brown rice, followed by shredded carrots and diced cucumber atop the dressing.
05 - Layer cherry tomatoes and thinly sliced red onion over the other vegetables.
06 - Add your choice of protein: sliced grilled chicken, crumbled feta cheese, or cooked lentils.
07 - Finish assembly with leafy greens and pumpkin or sunflower seeds to maintain crisp texture.
08 - Secure lids tightly on the jars and refrigerate for up to 5 days.
09 - Before serving, either shake the jar thoroughly or pour the contents into a bowl and toss. Add fresh avocado immediately before eating.
