Name: Healthy u0026amp; Delicious Vegan Mason Jar Salads You’ll Love
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Ingredients: ½ cup cooked quinoa; 1 cup chickpeas, cooked or canned, rinsed and drained; 1 medium carrot, shredded; 1 medium red bell pepper, diced; 1 small cucumber, diced; 1 cup cherry tomatoes, halved; 1 cup baby spinach or mixed greens; ½ cup red cabbage, shredded; 2 tbsp pumpkin seeds or sunflower seeds; 2 tbsp fresh parsley, chopped; 3 tbsp olive oil; 2 tbsp apple cider vinegar; 1 tbsp lemon juice; 1 tsp Dijon mustard; 1 tsp maple syrup or agave syrup; ½ tsp salt; ¼ tsp black pepper; 1 garlic clove, minced

Vegan mason jar salads are a healthy, portable, and colorful meal perfect for busy days or meal prep. Layered jars keep ingredients fresh, with grains and beans at the bottom and greens on top. They are easy to make, customizable, and nutritionally balanced. This article provides a simple, delicious recipe with full ingredients, step by step instructions, tips, nutritional information, and serving ideas for a week of satisfying plant-based meals.

Ingredients Needed

For the salad jars

½ cup cooked quinoa
1 cup chickpeas, cooked or canned, rinsed and drained
1 medium carrot, shredded
1 medium red bell pepper, diced
1 small cucumber, diced
1 cup cherry tomatoes, halved
1 cup baby spinach or mixed greens
½ cup red cabbage, shredded
2 teaspoons pumpkin seeds or sunflower seeds
2 teaspoons fresh parsley, chopped

For the dressing

3 teaspoons olive oil
2 teaspoons apple cider vinegar
1 teaspoon lemon juice
1 teaspoon Dijon mustard
1 teaspoon maple syrup or agave syrup
½ teaspoon salt
¼ teaspoon black pepper
1 garlic clove, minced

Step by Step Instructions

Prepare the base ingredients

Cook quinoa and let cool. Prep chickpeas, carrot, cabbage, bell pepper, cucumber, cherry tomatoes, and parsley for easy assembly.

Layer the mason jars

Layer the jars starting with dressing at the bottom, then chickpeas and quinoa. Add bell pepper, carrot, cucumber, tomatoes, cabbage, and top with greens, seeds, and parsley to keep everything fresh and crisp.

Store the salads

Seal jars and refrigerate for up to five days. Shake or pour into a bowl when ready to eat for a fresh, flavorful salad.

Tips for Customizing the Recipe

Vegan mason jar salads are highly flexible. You can swap quinoa for brown rice, couscous, or farro for a different texture. Chickpeas can be replaced with black beans, kidney beans, or edamame for variety and added protein. Use any seasonal vegetables that you enjoy such as zucchini, corn, or roasted sweet potato. For extra flavor, add avocado slices or roasted nuts. If you prefer a creamy dressing, mix tahini or vegan yogurt with lemon juice and garlic instead of the vinaigrette. Herbs such as cilantro, basil, or dill can also be added for a fresh twist. The key is to maintain the layering technique so that leafy greens stay on top and do not get soggy.

Nutritional Information

Each serving of this salad contains approximately 350 calories, with 12 grams of protein, 45 grams of carbohydrates, 10 grams of fiber, and 15 grams of healthy fat. It is also rich in vitamins and minerals, including vitamin A, vitamin C, folate, and iron. This balanced combination of complex carbohydrates, plant-based protein, healthy fats, and fiber makes the salad perfect for sustaining energy throughout the day.

Serving Suggestions

Vegan mason jar salads can be enjoyed straight from the jar, which makes them convenient for work lunches, picnics, or road trips. You can also pour the salad into a bowl for a more formal presentation. They pair well with a slice of whole grain bread, a cup of soup, or fresh fruit for a complete meal. These salads are also perfect for potlucks or gatherings as they are visually appealing and easy to serve. You can even pack them in a lunchbox for kids or teens to enjoy a nutritious meal at school.