The Salad Jar

 

INTRODUCTION

This is one of my favourite go-to healthy lunch options that is easy to prepare & perfect to transport!

It also lasts a couple of days in the fridge & you get to do the bartender shake to get the dressing covering all the veggies!
You can make this in advance & then take it with you to work or school.

You can use whatever combination of veggies are in season or that you have to hand, just aim to have a balance of complex carbs, plant protein (i.e. beans, tofu or tempeh), anti-oxidant rich raw veggies & essential fats in the form of olive oil & toasted seeds.

INGREDIENTS - SALAD

  • 2 Tbsp Wholegrain Basmati Rice
  • 2 Tbsp Black Beans
  • 1/2 Spiralized Courgette
  • 1 small Raw Beetroot
  • 1/2 small Fennel Bulb
  • 4-5 Cherry Tomatoes
  • 1 Handful of fresh Pomegranate Seeds
  • 1 boiled egg sliced
  • 1 spring onion sliced
  • 1 Tbsp of crumbled feta cheese
  • 1 big handful of fresh baby spinach leaves
  • 1 Tbsp of toasted seeds (sesame, sunflower, pumpkin etc)

INGREDIENTS - DRESSING

  • 3 Tbsp Olive Oil
  • 1 Tbsp Balsamic Vinegar
  • 1/2 Tbsp Apple Cider Vinegar
  • 1 Tbsp Local Runny Honey
  • 1 tsp Dijon Mustard
  • Himalayan Salt & Black Pepper

METHOD

Whisk together your dressing, then spoon 2-3 Tbsp of balsamic dressing into the bottom of a medium-sized wide-mouth sealable glass jar. I use a Kilner jar with a screw top lid. Spoon in your rice on top of the dressing, followed by your beans of choice. Then finely slice your beetroot (on a mandolin if you have one) and arrange around the inside of your jar.

Spiralize your courgette & place on top, followed by finely sliced fennel, pomegranate seeds, cherry tomatoes, sliced spring onions, sliced boiled egg & crumbled feta cheese. 

Place your green leaves of choice at the very top to avoid them getting soggy & top with some toasted seeds of choice. Store in the fridge. 

When you are ready to eat it, turn the jar upside down & gently shake the salad to coat all the veggies in the dressing! You can now eat this straight out of the jar with a fork!