If you're looking for lunch salad ideas, this quick and easy mason jar meal prep salad is the best! Inspired by a heart-healthy diet plan, including wholesome quinoa, canned salmon, and colourful veggies. A tangy lemon and olive oil dressing seals the deal!
Dressing
- ½ cup olive oil, extra virgin
- ⅓ cup orange juice, freshly squeezed
- ¼ cup lemon juice, freshly squeezed
- ¼ tsp salt, sea salt
- 1/2 tsp black pepper, coarse
- 4 garlic, cloves, medium, crushed
- 1 tbsp mustard
Salad
- 1 cup quinoa, washed thoroughly, cooked according to packet instructions
- 2 bell peppers, red, washed and cut into small cubes, Benefits of raw peppers
- 2 cans salmon, drained, skin removed, mashed
- 5 cups spinach, fresh
Dressing
Combine the oil, orange and lemon juices, salt, pepper, garlic and mustard. Whisk until well mixed. Set aside.
Salad
In a medium saucepan add water and quinoa. Bring to a boil, then reduce to medium heat, cover with a lid and simmer for 10-12 minutes. Quinoa should absorb all the liquid. Allow to cool, fluff with a fork and set aside.
Divide the dressing among 5 glass mason jars. Evenly distribute the remaining ingredients into each of the 5 jars, layering one ingredient at a time. Begin with the peppers, followed by quinoa, salmon, and spinach.
Seal the jars with lids and refrigerate. Enjoy within 3 days.
Food safe storage
- To ensure optimal freshness and safety for this salad, store the assembled jar salads in the refrigerator with the lids securely sealed. Keep them at a consistent temperature of 35°F. Additionally, you could place a layer of paper towel or a moisture-absorbing pad at the top of each jar (under the lid) to help control excess moisture and maintain the crispness of the spinach leaves. Enjoy within 3 days.
Quinoa tip
- Spread the cooked quinoa evenly on a large plate, ensuring a single layer to prevent clumping. This not only facilitates quicker cooling but also maintains the individual grains for a perfect texture in your salad.
Nutrition Information:
Calories: 461kcal (23%)Carbohydrates: 29g (10%)Protein: 22g (44%)Fat: 29g (45%)Saturated Fat: 4g (20%)Polyunsaturated Fat: 6gMonounsaturated Fat: 18gCholesterol: 44mg (15%)Sodium: 213mg (9%)Potassium: 897mg (26%)Fiber: 4g (16%)Sugar: 3g (3%)Vitamin A: 4361IU (87%)Vitamin C: 79mg (96%)Calcium: 68mg (7%)Iron: 3mg (17%)
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It's perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.