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High Protein Spring Mason Jar Salad With Raspberry Dressing
Get ready to pucker up for a lip-smacking creamy Raspberry Dressing, weaving together a jubilant mix of lentils, cucumber, onion, spinach, and basil in one mouthwatering explosion of taste! Yes, this high-protein Spring Mason Jar Salad is a seasonal flavour extravaganza.
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Ingredients
Raspberry dressing
- 1 cup raspberries, fresh, washed, ripe
- ¼ cup lemon juice, freshly squeezed,
- ¼ cup olive oil, extra virgin
- ½ tsp vanilla extract, pure
- 1 tsp black pepper
Mason jar salad
- 2 cups lentils, canned, brown, drained and rinsed
- ½ cucumber, large, washed, cut into small chunks
- ¼ red onion, medium, finely chopped
- 4 cups spinach, washed
- ½ cup basil, fresh, washed, finely chopped
Equipment
- 1 Compact blender
Instructions
Raspberry dressing
- In a compact blender, combine all the dressing ingredients. Blend until smooth. Transfer the dressing to a mason jar and refrigerate until ready to use.
- Evenly divide the dressing among the Mason jars.
- Layer the ingredients in the following order: Lentils, cucumber, spinach and basil. Seal the Mason jars and refrigerate until serving.
Notes
Tips for the newbie cook
- So, here's the deal with canned lentils: they can be pretty wet and soggy straight out of the can, and that's not ideal for our salad vibes. What I like to do is grab a handful at a time and give them a gentle pat with a clean kitchen towel. It's like giving them a little towel massage to soak up that excess moisture. Trust me, you'll thank yourself later when your salad isn't swimming in soggy sadness!
- Get Creative with Add-Ins: Don't be afraid to mix it up with additional toppings like toasted nuts, crumbled feta cheese, or diced avocado for extra flavour and texture.
How to layer a Mason jar salad
- Layering a mason jar salad is simple! I start by adding the dressing to the bottom of the jar. Next, it's those hearty ingredients like grains or proteins, followed by crunchy vegetables. You want to finish with delicate greens or herbs on top. That way, your salad stays fresh and crisp until you're ready to enjoy it!
Nutrition Information:
Calories: 495kcal (25%)Carbohydrates: 65g (22%)Protein: 26g (52%)Fat: 15g (23%)Saturated Fat: 2g (10%)Polyunsaturated Fat: 2gMonounsaturated Fat: 10gSodium: 31mg (1%)Potassium: 1223mg (35%)Fiber: 32g (128%)Sugar: 5g (6%)Vitamin A: 3049IU (61%)Vitamin C: 29mg (35%)Calcium: 106mg (11%)Iron: 9mg (50%)
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.
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