This is by far the easiest salad to throw together. With a sophisticated-tasting sweet soy dressing and a rainbow of nutrients, it’s the ideal lunch to take to work to keep you well-nourished and satisfied!
Protein Salad Jars
Serves: 3 Jars
Prep Time: 15 Minutes
Cook Time: 0 Minutes
Total Time: 15 Minutes
ingredients
Sweet Soy Dressing:
3 tbsp sesame oil
2 tbsp rice wine vinegar
2 tbsp soy sauce
2 tbsp maple syrup
3 tbsp nutritional yeast
Salad
1 red capsicum, finely diced
1 carrot, grated
½ cucumber, finely diced
1 cup sugar snap peas, finely chopped
1 cup red cabbage, finely chopped
1 can chickpeas, rinsed and drained
3 tbsp pumpkin seeds
3 tbsp flax seeds
method
1. In a small bowl, whisk together the dressing ingredients (3 tbsp sesame oil, 2 tbsp rice wine vinegar, 2 tbsp soy sauce, 2 tbsp maple syrup and 3 tbsp nutritional yeast). Set aside.
2. Prepare all of your salad ingredients. Finely dice 1 red capsicum and ½ a cucumber. Finely chop 1 cup sugar snap peas and 1 cup red cabbage. Grate 1 carrot.
3. Use 3 jars (or containers) and divide the salad ingredients amongst them. Each portion will be approximately 3 heaped tablespoons worth of chopped vegetables. Start with capsicum, then layer carrot, cucumber, sugar snap peas and red cabbage (just like a rainbow!)
4. Drain and rinse 1 can of chickpeas. Divide into 3 portions and add to the top of each jar.
5. Sprinkle 1 tbsp of pumpkin seeds and 1 tbsp of flax seeds over each jar.
6. To keep your salad crispy, close the jars & refrigerate (along with your dressing in a separate container).
7. When your hungry, pour the dressing into the jar, shake, and serve (or eat straight out of the jar!)
Tips
You could add quinoa or rice to this recipe if you feel like a bigger meal!
nutritional information
Ve – Vegan
DF – Dairy Free
NF – Nut Free
GF – Gluten Free
Nutritional Information: Per Jar
Calories: 500 kcal/2090kJ
Protein: 25g
Carbohydrates: 44g
Fat: 27g
Nutrient Boost
Eating the rainbow is a great way to get an abundance of vitamins and minerals in your diet and these salad jars are full of colour! Each colour group has phytonutrients that create their unique colour and specific health function, so you know when your meal is full of different (natural) colours your body will thank you for it later! For example, green foods (such as cucumber and sugar snap peas) contain micronutrients that support the cardiovascular system and heart health. Red foods (such as capsicum) contain antioxidants that are great at supporting the immune system, reduce oxidative stress and repair damaged tissues. Combine these superfood benefits with the boost of protein, and you’ve got yourself a great, satisfying, complex meal that only takes 15 minutes to whip up!
Annie Long
FBFM Head Recipe Designer
Annie is a certified nutritionist with a plant-based focus. She believes that eating a diet primarily made of plants is not only beneficial to our bodies, but also for the environment and the animals we share it with. Food is her passion, but when she’s not in the kitchen you’ll find her hanging out with her golden retriever somewhere by the sea!
instagram: @annielonglife