Salad in a Jar
This diabetes-friendly "Salad in a Jar" recipe combines a variety of low-glycemic vegetables, hearty chickpeas, and protein-rich eggs, layered beautifully in a portable mason jar with a light, homemade dressing. It's an ideal meal prep solution for maintaining stable blood sugar levels while enjoying a nutritious and delicious lunch on the go.
- Suitable for diets:
- Gluten Free
- High-Fiber
- High-Protein
- Low-Fat
- Low-Sodium
- Vegetarian
Why Diabetes Friendly?
- Low-Glycemic Ingredients: The primary ingredients, such as vegetables and eggs, are low in sugars and have a minimal impact on blood glucose levels.
- Rich in Fiber: Ingredients like chickpeas, quinoa, and various vegetables contribute a significant amount of dietary fiber, which is beneficial for blood sugar control.
- Healthy Fats: Olive oil in the dressing provides monounsaturated fats, which are known for their cardiovascular benefits and can help manage insulin levels.
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Equipment
- 1 liter Mason Jar (or any jar the same size)
Ingredients
- chickpeas (canned, drained and rinsed) ¼ cup
- cherry tomato (halved) 10
- egg (hard boiled, chopped) 2
- quinoa (cooked ) 1/3 cup
- celery (sliced) 1/2 cup
- carrot (shredded) 1/2 cup
- cauliflower (chopped) 1/2 cup
- lettuce (shredded) 1/2 cup
For the dressing at the bottom:
- balsamic vinegar 1½ tsp
- water ½ tbsp
- olive oil 2 tsp
- Dijon mustard ¼ tsp
- pepper
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Cooking Tips
- Stable Layering: Starting with the heavier and more moisture-resistant ingredients at the bottom keeps them from sogging up the lighter ingredients like lettuce, which should be placed on top to maintain freshness.
- Versatile Protein Options: If you're looking to switch up the protein, consider adding grilled chicken, tofu, or salmon for different flavors and nutrients.
- Seal Tightly: Make sure the jar is tightly sealed to prevent any leaks and keep the ingredients fresh if transporting the salad.
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Instructions
- Mix all the dressing ingredients first in the bottom of your jar – shake to mix.1½ tsp balsamic vinegar, ½ tbsp water, 2 tsp olive oil, ¼ tsp Dijon mustard, pepper
- Layer the salad in the following order: chickpeas, tomato, egg, quinoa, celery, carrot, cauliflower, then shredded lettuce on the top.¼ cup chickpeas, 10 cherry tomato, 2 egg, 1/3 cup quinoa, 1/2 cup celery, 1/2 cup carrot, 1/2 cup cauliflower, 1/2 cup lettuce
- Close the jar and pack for lunch (try to keep upright).
- Don’t shake until ready to eat.
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FAQ
- Can I use a different type of vinegar for the dressing?
Absolutely! Apple cider vinegar or red wine vinegar could be used as a substitute for balsamic vinegar, depending on your taste preference. - How can I make this salad vegan?
To make this salad vegan, you can replace the hard-boiled eggs with additional plant-based proteins such as more chickpeas, tofu, or tempeh. - What other veggies can I include in this salad?
Feel free to add other crunchy vegetables like bell peppers, cucumbers, or snap peas. These will add extra texture and flavour without compromising the salad's nutritional value. - How do I keep the salad fresh if taking it to work?
Keeping the salad jar upright and refrigerated until consumption is key. Also, do not shake or mix the salad until you are ready to eat it to keep the layers distinct and fresh.
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Nutrition
Per serving
Calories: 459.8kcal
Carbohydrates: 45.7g
Fiber: 10.6g
Sugar: 14.9g
Fat: 21.5g
Saturated Fat: 4.8g
Trans Fat:
Protein: 23g
Nutrition Facts
Salad in a Jar
Amount per Serving
Calories
459.8
% Daily Value*
Fat
21.5
g
33
%
Saturated Fat
4.8
g
30
%
Cholesterol
373
mg
124
%
Sodium
280.6
mg
12
%
Potassium
1336.6
mg
38
%
Carbohydrates
45.7
g
15
%
Fiber
10.6
g
44
%
Sugar
14.9
g
17
%
Protein
23
g
46
%
Vitamin C
74.1
mg
90
%
Vitamin D
2.2
µg
15
%
Calcium
168.5
mg
17
%
Iron
5.3
mg
29
%
Magnesium
111.8
mg
28
%
Zinc
3.1
mg
21
%
* Percent Daily Values are based on a 2000 calorie diet.
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