Rainbow Vegan Mason Jar Salad with Lemonherb Dressing

Recipe Introduction: Rainbow Vegan Mason Jar Salads

Fancy a spot of lunch that’s both healthy and dead easy to prep? These vegan mason jar salads are just the ticket, believe me.

We're talking layers of vibrant veggies, protein packed quinoa, and a zesty lemon herb dressing.

What's the Story, Morning Glory?

Alright, let's get this sorted, shall we? This isn't your average salad. The layered approach comes from wanting to make a salad portable and keep it fresh.

The recipe originates from the desire for convenient and healthy vegan lunch ideas . It’s a piece of cake to make, takes about 45 minutes all in, and makes 4 smashing servings.

Why These Jars Are Absolute Gold

These healthy vegan salads aren’t just tasty; they’re good for you too. Packed with fibre and protein, these salads will keep you feeling full and energized.

They're perfect for a vegan picnic food and an even better option for a work lunch and really shine with mason jar salads for meal prep .

What makes them special? The vibrant colours, fresh flavours, and the sheer convenience.

Ingredients You'll Need

• For the Lemon Herb Dressing:
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon water
  • 1 tablespoon chopped fresh herbs (such as parsley, dill, chives)
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
• For the Salad:
  • 1 cup uncooked quinoa, rinsed
  • 2 cups water
  • 1/2 teaspoon salt
  • 1/2 cup cherry tomatoes, halved
  • 1 cup cucumber, diced
  • 1 cup red onion, thinly sliced
  • 1 cup bell pepper (any color), diced
  • 1 (15-ounce/425g) can chickpeas, rinsed and drained
  • 1/2 cup shelled edamame, steamed or blanched
  • 1/4 cup chopped walnuts or pecans
  • 4 cups mixed greens

Let's kick off the rainbow salad recipe adventure!

Alright, let's get this sorted, shall we? Before you dive into creating these cracking vegan mason jar salads , let's have a look at the bits and bobs you'll need.

Think of this as your shopping checklist before heading out to the shops for a plant based grab and go lunch .

Trust me, being prepped makes it a breeze!

Ingredients & Equipment

Main Ingredients: The Salad Rainbow

These are the building blocks for your rainbow salad recipe . It's all about fresh, vibrant flavors.

• Lemon Herb Dressing:

  • 3 tablespoons extra virgin olive oil (45 ml)
  • 2 tablespoons fresh lemon juice (30 ml)
  • 1 tablespoon water (15 ml)
  • 1 tablespoon chopped fresh herbs (15 ml)
  • 1 teaspoon Dijon mustard (5 ml)
  • 1/4 teaspoon salt (1.5 ml)
  • 1/4 teaspoon black pepper (1.5 ml)

• For the Salad:

  • 1 cup uncooked quinoa, rinsed (185 g)
  • 2 cups water (475 ml)
  • 1/2 teaspoon salt (3 ml)
  • 1/2 cup cherry tomatoes, halved (75 g)
  • 1 cup cucumber, diced (120 g)
  • 1 cup red onion, thinly sliced (100 g)
  • 1 cup bell pepper, diced (150 g)
  • 1 (15-ounce/425g) can chickpeas, rinsed and drained
  • 1/2 cup shelled edamame, steamed or blanched (75g)
  • 1/4 cup chopped walnuts or pecans (25g)
  • 4 cups mixed greens (100 g)

  For your herbs, go fresh if you can. Parsley, dill, or chives are all lovely, innit?. If not, dried will do in a pinch, just use about a teaspoon.

  Quality quinoa is important; it should be a light, nutty colour. Avoid anything dull or dusty looking.

Seasoning Notes: Flavor Power Ups

A little spice goes a long way!. These little fellas can transform vegan lunch ideas !.

• The combo of lemon, herbs, and mustard in the dressing is key for that lemon herb salad dressing . It's bright and zesty.
• Dijon mustard adds a subtle tang. If you don't have any, a tiny bit of English mustard will give it a bit of a kick.
• For a bit more depth, a pinch of garlic powder in the dressing can be nice.

Equipment Needed: Keep it Simple

Right, you don't need a whole kitchen's worth of gear. This is all you need!

• 4 (32-ounce) wide mouth mason jars: Essential for building your layered mason jar salads for meal prep .

• Medium saucepan: For cooking the quinoa.

• Whisk: For the dressing. A fork will do if you don't have one.

• Cutting board & Knife: To chop the veg.

• Colander: To drain and rinse the quinoa.

  No fancy gadgets needed here, promise! I actually started out with just some old jam jars. It worked a treat! As you can see preparing healthy vegan salads is easier than you think! A really good option for vegan picnic food .

Rainbow Vegan Mason Jar Salads: A Cracking Good Lunch Idea!

Alright, let's get this sorted, shall we? I'm absolutely buzzing to share my go-to recipe for vegan mason jar salads .

Honestly, these things are a lifesaver. As vegan lunch ideas go, they are spot on. Talk about convenience! These mason jar salads for meal prep are a game changer.

Picture this: a vibrant, nutritious lunch ready to grab from the fridge. Perfect for those hectic days!

Prep Steps: Getting Your Ducks in a Row

First things first, mise en place is key. Get all your veggies chopped. This way it's easy, innit? I chop the cherry tomatoes, cucumber, red onion, and bell pepper.

Remember to give everything a good wash! Oh, and don't forget to rinse that quinoa. It's important to wash the quinoa before cooking to remove the natural coating.

Safety first, of course!

step-by-step: Building Your Salad Masterpiece

Right, here's how we build these beauties.

1. Cook the Quinoa: Combine 1 cup rinsed quinoa, 2 cups water, and 1/2 teaspoon salt in a saucepan. Bring it to a boil, then reduce heat and simmer for 15- 20 minutes , or until all the water's absorbed.
2. Whisk the Dressing: In a small bowl, whisk together 3 tablespoons olive oil, 2 tablespoons lemon juice, 1 tablespoon water, 1 tablespoon chopped herbs, 1 teaspoon Dijon mustard, 1/4 teaspoon salt, and 1/4 teaspoon pepper. That zingy lemon herb salad dressing is crucial.
3. Layer It Up: In each mason jar, start with the dressing at the bottom. Then add the cherry tomatoes, cucumber, red onion, bell pepper, cooked quinoa, chickpeas, edamame, and nuts. Finally, top with 4 cups of mixed greens. Layering keeps things fresh, especially if you are making plant based grab and go lunch .
4. Seal and Chill: Seal those jars tightly and pop them in the fridge for up to 3 days.
5. Shake and Enjoy: When you're ready to eat, give the jar a good shake and either scoff it down straight from the jar or pour it into a bowl.

Pro Tips: Secrets to Salad Success

Layering is absolutely key. You want the dressing at the bottom. Why? Because it stops your greens from getting soggy! No one wants soggy lettuce, do they? Don't overpack the greens either.

The greens should be fluffed. Packing them too tightly makes it hard to distribute the dressing. I find a rainbow salad recipe is the best thing to spice things up.

Also, chilling the salads before serving is a must. It lets the flavors meld and the salad gets nice and crisp.

This tip especially works for a vegan picnic food !. If you're making these ahead, just remember to leave the nuts out until just before serving, otherwise, they'll go soft.

Also, remember that mason jars are perfect for having healthy vegan salads .

Recipe Notes For Your Cracking Vegan Mason Jar Salads

Alright, let's get this sorted. These vegan mason jar salads are proper brilliant, aren't they? I mean, a plant based grab and go lunch that's actually good for you? Yes, please! I've been making these for ages, and honestly, they're a game changer.

But before you dive in, a few notes to make sure yours are spot on. Let's get this sorted, shall we?

Serving Suggestions: Presentation is Key!

Plating? In a mason jar ? Right, you might think I'm bonkers, but listen. For a rainbow salad recipe , presentation does matter, even if it's going straight from jar to gob! I like to tip mine out into a bowl to see all the lovely layers.

Makes it feel a bit more special, you know? A proper meal, not just some rabbit food shoved in a jar.

These healthy vegan salads pair well with a nice bit of crusty bread, or a light vegan soup. And a glass of iced tea? Bang on!

Storage Tips: Keep It Fresh!

Here's the thing about these mason jar salads for meal prep : they're designed to last a few days. Make sure the dressing is at the bottom so your greens don't get soggy.

The salad will keep in the fridge for up to 3 days. Honestly, no longer than that, or the mixed greens turn a bit sad.

I've learned that the hard way! Reheating? Don't be daft. You don't reheat a salad! Just give the jar a good shake before you serve to mix the lemon herb salad dressing

Variations: Get Creative!

Fancy a change? Easy peasy. For a vegan picnic food option, maybe add some olives and sun-dried tomatoes for a Mediterranean vibe.

Or if you're feeling spicy, chuck in some jalapeños! You could use brown rice instead of quinoa salad in a jar .

No nuts? Sunflower seeds work a treat. Honestly, the sky's the limit. These are awesome easy vegan lunch recipes .

Nutrition Basics: Goodness in a Jar!

Okay, so you're looking at around 450 calories per jar. Loaded with about 20 grams of protein. And a whopping 10 grams of fibre.

That's a proper good start to hitting your daily target. This layered salad recipes are packed with vitamins and minerals too.

What more could you want?

So, there you have it! All the info you need to whip up some smashing vegan mason jar salads . Experiment, have fun, and enjoy your healthy, vegan lunch ideas !.