Servings: 1
Calories: 400kcal
Equipment
- cup
Ingredients
- 1 cup of your choice of greens: Spinach kale, or romaine are great bases.
- 1/2 cup cooked quinoa or farro: These grains are protein-rich and incredibly satisfying.
- 1 can of beans: Black beans chickpeas, or kidney beans work wonders for added protein and fiber.
- 1/2 cup of fresh vegetables: Carrots bell peppers, cherry tomatoes—whatever tickles your fancy!
- 1/4 cup of nuts or seeds: Almonds sunflower seeds, or pumpkin seeds add crunch and even more protein.
- 1/2 cup of cheese optional: Feta or shredded Cheddar can add a delightful creaminess.
- 2 hard-boiled eggs: Perfect for an extra protein boost.
- Your favorite dressing: Homemade dressings like a lemon vinaigrette or a yogurt-based dressing, can be healthier than store-bought alternatives.
Instructions
Step 1: Gather Your Ingredients
- Start by gathering all your ingredients. Wash your greens and vegetables, and ensure your grains and beans are cooked and cooled. If you’re using eggs, boil them ahead of time and allow them to cool.
Step 2: Layer Your Ingredients
- Begin layering in your mason jar. Start with the dressing at the bottom. This will ensure your greens stay fresh and prevent them from wilting. Next, add the hearty items—grains, beans, and proteins. They can handle being in contact with the liquid!
Step 3: Add the Vegetables
- Layer your vegetables next. Include your crisp cucumbers, tomatoes, and shredded carrots. You can even add some roasted veggies if you like a warm touch. Remember, keep the greens for last. This way, they sit neatly on top and stay fresh.
Step 4: Top It Off
- Finally, layer your greens. Add a sprinkle of nuts or seeds if you're using them. Close your mason jar tightly and store it in the fridge. Repeat until you have a week’s worth of salads ready!
Notes
- Avoid soggy greens: Make sure your greens are completely dry before adding them to the jar. Use a salad spinner if you have one.
- Keep ingredients separate: If you prefer certain ingredients to remain crisp, layer them thoughtfully. Dressing, grains/beans, hearty veggies, and finally greens.
- Mix it up weekly: If you find yourself in a salad rut, switch up your proteins, grains, and veggies each week to keep things exciting.
- Flavor boosters: Think about adding spices like cumin, paprika, or nutritional yeast to amplify flavors without extra calories.
- Jars matter: Choose wide-mouth mason jars for easier access to your delicious salad once it's time to eat.
Nutrition
Calories: 400kcal | Carbohydrates: 40g | Protein: 20g | Fat: 15g
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