DESCRIPTION OF AEGEAN BLISS MASON JAR SALADS
The Aegean Bliss Mason Jar Salad is a refreshing blend of Mediterranean flavours conveniently packed into a mason jar, making it ideal for on-the-go meals. This salad layers arugula, fresh vegetables, protein-rich quinoa, and chickpeas, all dressed in a vibrant lemon garlic vinaigrette, ensuring a delightful meal that’s as nutritious as it is delicious.
RECIPE CATEGORY
- Lunch, Entrée
SERVING SIZE
- Serves 4
CUISINE
- Mediterranean
PREPARATION/TECHNIQUES
- No-Cook, Marinate
OCCASION/HOLIDAY
- Summer, Picnic, Backyard BBQ, Lunch
SPECIAL CONSIDERATION/DIETARY CONCERNS
- Healthy, High Fibre, Vegan, Low Fat
DISH TYPE
- Salad
INGREDIENTS FOR AEGEAN BLISS MASON JAR SALADS
- Arugula: 4 cups
- Cherry Tomatoes: 2 cups, halved
- 2 cups diced. cucumber
- Cooked Quinoa: 2 cups
- Chickpeas: 1 (15 oz) can, drained and rinsed
- Red Onion: 1/2, diced
- Fresh Parsley: 1/4 cup, chopped
- Lemon Garlic Dressing: Prepared with olive oil, fresh lemon juice, red wine vinegar, garlic, cumin, and black pepper
FULL NUTRITIONAL INFORMATION
- Calories: 275 per serving
- Total Fat: 9g
- Saturated Fat: 1g
- Sodium: 240mg
- Total Carbohydrates: 40g
- Dietary Fiber: 8g
- Sugars: 5g
- Protein: 10g
PREPARATION FOR AEGEAN BLISS MASON JAR SALADS
- Prepare Quinoa: In a medium saucepan, bring the vegetable broth to a boil. Add quinoa, cover, and simmer until all liquid is absorbed, about 15 minutes. Let cool.
- Make Dressing: Whisk together olive oil, lemon juice, red wine vinegar, minced garlic, cumin, salt, and black pepper in a small bowl.
- Assemble Salads: Layer ingredients in mason jars, starting with the dressing, followed by heavier, moisture-resistant ingredients like chickpeas, and quinoa. Add cucumbers, onions, tomatoes, and top with arugula and parsley.
- Store: Seal the jars and refrigerate until ready to serve, up to 5 days.
PREP TIME
- 20 minutes
COOKING TIME
- 0 minutes (unless quinoa preparation is counted)
TIPS FOR AEGEAN BLISS MASON JAR SALADS
- Shake the jar before eating to distribute the dressing evenly.
- For a non-vegan option, add crumbled feta cheese to the layers.
VARIATIONS
- Protein Boost: Include grilled chicken or tofu for extra protein.
- Low-Carb Version: Replace quinoa with more leafy greens or use cauliflower rice.
PREPPING AND STORAGE GUIDE FOR AEGEAN BLISS MASON JAR SALADS
- The salad can be prepared in advance and stored in the fridge for up to 5 days. Keep the jars upright to prevent sogginess.
- To enjoy, shake the jar and pour it into a bowl, or eat straight from the jar if on the go.
These jar salads offer a practical solution for busy days without compromising on taste or health benefits. Packed with fresh ingredients and bold flavours, they are perfect for anyone looking for a nutritious meal that’s ready when you are.