The Ultimate Vegetarian Mason Jar Salad is packed with protein and a delicious hummus base that acts as an extra layer of flavour!
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How to make this recipe
Salad Jar 1: Sweet & Smoky BBQ Salad Jar
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Start cooking quinoa.
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Meanwhile, prepare ingredients for the mason jars.
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Divide hummus and place in the bottom of each jar, add cooked quinoa, black beans, cherry tomatoes, red onion, mango and arugula.
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Mix together ingredients for chili lime vinaigrette and pack in separate containers. Alternative option, add salad dressing to bottom of the mason jar to limit extra containers.
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When ready to eat, shake to combine and serve salad in a deep bowl and toss with vinaigrette.
Taste of the Mediterranean Salad Jar
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Cook Israeli couscous.
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Prepare ingredients for mason jars while couscous cooks.
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Divide hummus among the bottom of each jar, then layer in couscous, roasted red pepper, cucumber, artichokes, falafels and spinach.
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Mix together ingredients for lemon vinaigrette and pack in separate containers. Alternative option, add salad dressing to bottom of the mason jar to limit extra containers.
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When ready to eat, shake to combine and serve salad in a deep bowl and toss with vinaigrette
Ingredients and substitutions
Sweet & Smoky BBQ Salad Jar
- Quinoa – couscous, barley, farro or rice can be used in place of quinoa.
- Hummus – use a pre-packaged hummus (for ease) in any flavour you like or make your own
- Black beans – chickpeas or any other legume would work well in place of black beans.
- Cherry tomatoes – leave out altogether if you don’t like cherry tomatoes or replace with another tomato of choice, such as Roma.
- Red onion – shallots, chives or green onions will be the best replacements for red onion in a salad.
- Mango – use peaches, mandarin oranges or pineapple to keep similar to the mango or leave out altogether.
- Arugula – any leafy salad green will work. Baby spinach would be the best replacement.
Taste of the Mediterranean Salad Jar
- Israeli couscous – quinoa, barley, farro or rice can be used in place of couscous.
- Hummus –Â use a pre-packaged hummus (for ease) in any flavour you like or make your own
- Roasted red peppers – sun-dried tomatoes or raw bell peppers will work well in place of roasted red peppers.
- Cucumber – celery, carrots or green beans can also be used.
- Marinated artichokes – if you’re not a fan of artichokes, leave out altogether or replace with an antipasti of your choice.
- Falafels – use frozen pre-made falafels for quicker prep.
- Baby spinach – any leafy salad green will work.
Lemon vinaigrette
- Olive oil – another neutral oil like sunflower oil or a walnut oil will work well.
- Lemon juice – use fresh or bottled lemon juice.
- Oregano – Italian seasoning, thyme or dried basil can also be used.
- Salt (to taste)
Chili lime vinaigrette
- Olive oil- another neutral oil like sunflower oil or a walnut oil will work well.
- Lime juice – use bottled or fresh lime juice.
- Chili powder – cayenne pepper, crushed chili flakes or paprika can also be used
- Salt (to taste)
Why use a mason jar for salad?Â
Using a mason jar for salad is the latest craze and it's for good reason! Mason jars have changed the game for salad meal prep. By using a mason jar, you can easily transport your meals from home to office (or school) without worrying about any spills or containers opening in your bag. Using a mason jar also allows you to limit how many containers you need to use because you can prep a salad with its dressing for a whole week without having soggy lettuce!
Storing the mason jar salads
There's no denying that mason jars have made meal prepping healthy salads much easier! But, it's important to note that there is a method to the madness to ensure you're getting the most out of your meal prep.
Assemble your salad jars by starting with dressings and sauces at the bottom. On top of the dressing, you will add your grains and veggies. The reason for this is that these elements can sit in the dressing without altering the texture and freshness of the salad. Finally, top off your mason jar with your lettuce. Keeping your lettuce at the top of the jar ensures you have a fresh, crisp salad days after you've prepped your jars!
Mason jar salads will store in the fridge for up to five days, making it and amazing meal prep option. When you're ready to enjoy your salad, shake up the mason jar to combine the ingredients and enjoy. You can also pour the contents into a bowl and toss the ingredients together before enjoying.
More mason jar salad recipes
Meal prep tools
- These are the mason jars I used in this recipe
- You can get larger 32oz mason jars too!
- Grab some glass meal prep bowls if you would rather layer these salads in a different container
- I like this salad dressing shaker to make homemade dressings easier
- These colourful mason jar lids are so fun and perfect if you lose your lids
The Ultimate Vegetarian Mason Jar Salad (Two Ways!)
Ingredients
Sweet & Smoky BBQ Salad Jar
- 2 cups cooked quinoa (about 1 cup dry)
- 1 container (283 g) BBQ hummus
- 1 can black beans, drained and rinsed
- 1 (8oz/240 g) package cherry tomatoes, sliced in half
- 1 medium-sized red onion, diced
- 1 mango, diced
- 2 cups Arugula
Taste of the Mediterranean Salad Jar
- 2 cups cooked Israeli couscous (about 1 cup dry)
- 1 container (283 g) pinenut hummus
- 1 cup roasted red peppers
- 1 cup cucumber, diced
- 1 cup marinated artichokes
- 1 (8oz/240g) package store-bought falafels
- 2 cups Baby spinach
Lemon vinaigrette
- 2 tbsp olive oil
- 2 tbsp lemon juice
- 1 tsp oregano
- 1/2 tsp salt
Chili lime vinaigrette
- 2 tbsp olive oil
- 2 tbsp lime juice
- 1 tsp dijon mustard
- 1 tsp chili powder
- 1/2 tsp salt
Instructions
Sweet & Smoky BBQ Salad Jar
- Cook quinoa according to package directions (usually about 1 cup dry quinoa with 2 cups water on the stovetop or in a rice cooker). Meanwhile, prepare ingredients for 4 (950mL) mason jars. Divide hummus and place in the bottom of each jar, then layer in cooked quinoa, black beans, cherry tomatoes, red onion, mango and arugula. Mix together ingredients for chili lime vinaigrette and pack in separate containers. Serve salad in a deep bowl and toss with vinaigrette.
Taste of the Mediterranean Salad Jar
- Cook Israeli couscous according to package directions (usually about 1 cup dry couscous with 2 cups water on the stovetop or in a rice cooker). Meanwhile, prepare ingredients for jars. Divide hummus among the bottom of each jar, then layer in couscous, roasted red pepper, cucumber, artichokes, falafels and spinach. Mix together ingredients for lemon vinaigrette and pack in separate containers. Serve salad in a deep bowl and toss with vinaigrette.
Video
Nutrition
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Cheryl says
Looks delicious! All my favorites in them too! Super easy!
Taylor Stinson says
Thank you so much Cheryl <3
Jaime says
These look delicious! I’ll have to give them a try, thank you for sharing!
Erik B says
Made both recipes, both delicious! Only down side is that hummus sticks to bottom of jar when you dump everything out. Thinking maybe light spray of oil first, or dressing in first (as I do in all non-hummus jar salads, put some spinach leaves on bottom???