High Protein Spring Mason Jar Salad With Raspberry Dressing
Author April 29, 2024
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.
Nutrient-Rich Spring Salad in a Jar: Your New Go-To Lunch!
Alright, folks, gather ’round because I’m about to close out my Spring Salads series with a bang! This mason jar salad is the grand finale you’ve been craving. I’ve poured all my culinary passion into this creation, along with a handful of my absolute favourite ingredients. And believe me, when I say: your taste buds are in for the ride of their lives!
My absolute favourite aspect? That delightful blend of tangy sweetness and delicate floral notes. OOF that dressing! Honestly, if left to my own devices, I’d happily indulge in this every single day. It’s truly remarkable how a humble can of lentils can transform when combined with the vibrant flavours of springtime produce to create an antiinflammatory delight. Indeed, lentils are a dietary staple in my home as a plant-powered dietitian!
This salad takes a cue from my other springtime hits: the crunchy Carrot Salad and the fresh twist on Tandoori Roasted Cauliflower Salad in a jar. I hope you enjoy them for lunch as much as I do!
Nutrition highlights
Nutritionally balanced, this healthy mason jar salad offers:
An excellent source of plant-based protein; delivering a whopping 26 grams per serving!
A good source of vitamin K, courtesy of the spinach.
Rich in fibre, thanks to the lentils and spinach.
Vitamin C and flavonoids, with the addition of raspberries and lemon juice.
Ingredients
Feast your eyes on the dazzling array of vibrant ingredients in this recipe!
How to make it
Raspberry dressing
Add all the dressing ingredients into a compact blender and blitz until smooth. Transfer to a mason jar, and set aside in the fridge until it’s time to assemble the salad.
Tip 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!
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!
Here’s the strategic layering in action:
Divide the dressing evenly among the Mason jars.
Next, layer in the lentils.
Followed by the cucumber chunks.
Then the onion.
Our green: spinach.
Finish with chopped basil.
For a complete list of ingredient measurements and detailed step-by-step instructions, you can find everything you need in the printable recipe card located at the bottom of this post.
Food safe storage
Here’s a tip for storing your fabulous creation: Since we’re whipping up a smaller batch of this salad, remember to keep it in the fridge and enjoy it within a few days. With ingredients like berries – they’re bursting with freshness but have a shorter shelf life. So, remember to savour every flavorful bite while it’s at its peak!
Tried this high-protein salad recipe? Drop a comment below to let me know how it went. Your feedback keeps the flavour train rolling! And if you happen to share your culinary triumphs on Instagram – tag me @DesiliciousRD. I love seeing your kitchen creations!
Desi~liciously Yours, Shahzadi
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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.
Keyword Mason Jar Salad, raspberry dressing, spring salads
Health Benefit Anti-Inflammatory, Gut Healthy
Prep Time 20 minutesminutes
Total Time 20 minutesminutes
Servings 4jars
Calories 495kcal
Author Shahzadi Devje
Cost $10
Equipment
1 Compact blender
Ingredients
Raspberry dressing
1cupraspberriesfresh, washed, ripe
¼cuplemon juicefreshly squeezed,
¼cupolive oilextra virgin
½tspvanilla extractpure
1tspblack pepper
Mason jar salad
2cupslentilscanned, brown, drained and rinsed
½cucumberlarge, washed, cut into small chunks
¼red onionmedium, finely chopped
4cupsspinachwashed
½cupbasilfresh, washed, finely chopped
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.
Video
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!
