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Fresh 5-Flavour Mason Jar Salads

fresh 5-flavour mason jar salads - featured image
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A quick and easy summer meal prep recipe featuring a balanced mix of sweet, salty, sour, bitter, and umami flavors layered in a mason jar for freshness and portability.

Ingredients

Scale
  • 3 tbsp extra virgin olive oil
  • 2 tbsp fresh lemon juice
  • 1 tsp Dijon mustard
  • 1 tsp honey or maple syrup
  • Salt and freshly ground black pepper, to taste
  • 1 cup (150g) cherry tomatoes, halved
  • ½ cup pickled red onions
  • 1 cup (150g) cucumber, diced
  • ½ cup (75g) feta cheese, crumbled
  • 2 cups (60g) mixed greens or arugula
  • ½ cup (75g) Kalamata olives, pitted and halved
  • Optional: ½ cup cooked quinoa or farro

Instructions

  1. Prepare the dressing: In a small bowl, whisk together 3 tablespoons olive oil, 2 tablespoons fresh lemon juice, 1 teaspoon Dijon mustard, and 1 teaspoon honey or maple syrup. Season with salt and pepper to taste. Set aside. (About 5 minutes)
  2. Prep the veggies: Halve the cherry tomatoes, dice the cucumber, crumble the feta, and halve the olives. If using, cook quinoa or farro according to package instructions and let cool. (10–15 minutes)
  3. Pickled onions: If making homemade, thinly slice a red onion and soak in vinegar, sugar, and salt mix for at least 30 minutes before assembling. Store-bought works great too. (Optional)
  4. Dry the greens: Use a salad spinner or pat the mixed greens dry with paper towels to avoid soggy salads. (2 minutes)
  5. Layer the jar: Start with the dressing at the bottom. Then add the cooked grains (if using), followed by cherry tomatoes, pickled onions, cucumber, feta cheese, olives, and finally the mixed greens or arugula on top. (5 minutes)
  6. Seal and store: Close the mason jar tightly with its lid and refrigerate. These salads can be stored for up to 4 days, but best eaten within 2-3 days for optimal crunch.
  7. To eat: Shake the jar vigorously to mix the dressing with the rest of the salad or pour the contents into a bowl. Enjoy the fresh burst of five balanced flavors with every bite!

Notes

Layer dressing at the bottom and greens at the top to keep salad fresh and crisp. Do not mix salad too early to avoid sogginess. Use firm feta to prevent mushiness. For dairy-free, use vegan feta or omit cheese. Add a splash of water or lemon juice if dressing is too thick. Store salads in refrigerator up to 4 days, best within 2-3 days.

Nutrition

Keywords: mason jar salad, summer meal prep, healthy salad, portable lunch, 5-flavour salad, easy salad recipe, vegetarian, gluten-free

Find it online: https://cheerycrisp.com/fresh-5-flavour-mason-jar-salads-easy-summer-meal-prep-recipe-ideas/