jarred salad with mediterranean dressing

Author of this recipe: Bobby Newsam

"Whip up a fresh jarred salad with Mediterranean dressing! Packed with vibrant veggies, olives, feta, and zesty herbs—perfect for on-the-go meals!"

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Ingredients

• **Ingredients for a Jarred Salad with Mediterranean Dressing**
• - **Base Greens**:
• - Fresh spinach (rich in iron and vitamins)
• - Arugula (adds a peppery flavor)
• - Romaine lettuce (crunchy and nutrient-packed)
• - **Vegetables**:
• - Cherry tomatoes (bursting with flavor and antioxidants)
• - Cucumber slices (hydrating and refreshing)
• - Red onion (adds a tangy kick)
• - Kalamata olives (classic Mediterranean flavor)
• - Roasted red peppers (sweet and smoky)
• - **Protein**:
• - Chickpeas (high in protein and fiber)
• - Grilled chicken strips (optional, for added protein)
• - Feta cheese crumbles (creamy and tangy)
• - **Grains (Optional)**:
• - Quinoa (gluten-free and protein-rich)
• - Farro (nutty and hearty)
• - **Mediterranean Dressing**:
• - Extra virgin olive oil (heart-healthy fats)
• - Lemon juice (bright and zesty)
• - Red wine vinegar (adds tanginess)
• - Garlic (flavorful and aromatic)
• - Dried oregano (classic Mediterranean herb)
• - Dijon mustard (for a hint of spice)
• - Honey (balances acidity)
• - Salt and black pepper (to taste)
• - **Toppings**:
• - Sun-dried tomatoes (intense flavor)
• - Artichoke hearts (tender and savory)
• - Pine nuts (adds crunch and healthy fats)
• **SEO Keywords**: Mediterranean salad, jarred salad, healthy salad recipe, Mediterranean dressing, easy salad ideas, meal prep salad, chickpea salad, feta cheese, olive oil dressing, quinoa salad, gluten-free salad, protein-packed salad.
• This SEO-friendly list ensures your recipe is discoverable while providing a delicious and nutritious Mediterranean-inspired jarred salad!

Steps

1. # How to Make a Jarred Salad with Mediterranean Dressing: A Step-by-Step Guide
3. Looking for a healthy, portable, and delicious meal prep idea? This **jarred salad with Mediterranean dressing** is perfect for busy lifestyles. Packed with fresh ingredients and vibrant flavors, it’s a nutritious option that stays fresh for days. Follow these easy steps to create your own Mediterranean-inspired jarred salad.
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7. ### **Ingredients for Mediterranean Jarred Salad**
8. - **For the Salad:**
9. - 1 cup cherry tomatoes, halved
10. - 1 cup cucumber, diced
11. - 1/2 cup red onion, thinly sliced
12. - 1/2 cup Kalamata olives, pitted
13. - 1/2 cup feta cheese, crumbled
14. - 1 cup chickpeas, drained and rinsed
15. - 2 cups mixed greens (spinach, arugula, or romaine)
17. - **For the Mediterranean Dressing:**
18. - 1/4 cup extra virgin olive oil
19. - 2 tbsp red wine vinegar
20. - 1 tsp Dijon mustard
21. - 1 tsp honey or maple syrup
22. - 1 clove garlic, minced
23. - 1/2 tsp dried oregano
24. - Salt and pepper to taste
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28. ### **Step-by-Step Instructions**
30. #### **1. Prepare the Mediterranean Dressing**
31. In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, honey, minced garlic, oregano, salt, and pepper. Set aside. This tangy, herbaceous dressing is the heart of your Mediterranean salad.
33. #### **2. Layer the Salad Ingredients in a Jar**
34. Using a 16-ounce mason jar, start layering your ingredients in this order to keep the salad fresh:
35. - **Bottom Layer:** Pour 2-3 tablespoons of the Mediterranean dressing into the jar.
36. - **Second Layer:** Add chickpeas for a protein-packed base.
37. - **Third Layer:** Add cherry tomatoes, cucumbers, and red onions.
38. - **Fourth Layer:** Place Kalamata olives and crumbled feta cheese.
39. - **Top Layer:** Finish with mixed greens to keep them crisp.
41. *Pro Tip:* Pack the greens tightly to prevent them from wilting.
43. #### **3. Seal and Store**
44. Secure the lid tightly on the jar and store it in the refrigerator for up to 3-4 days. The layered method ensures the salad stays fresh and the dressing doesn’t soak into the greens prematurely.
46. #### **4. Serve and Enjoy**
47. When ready to eat, shake the jar vigorously to distribute the dressing evenly. Pour the salad into a bowl or enjoy it straight from the jar for a convenient, on-the-go meal.
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51. ### **Why Choose a Mediterranean Jarred Salad?**
52. This **healthy jarred salad** is not only easy to make but also packed with nutrients. The Mediterranean diet is known for its heart-healthy benefits, and this salad is a perfect example. With fresh vegetables, protein-rich chickpeas, and a flavorful homemade dressing, it’s a balanced meal that’s both satisfying and delicious.
54. ---
56. ### **SEO Keywords for Mediterranean Jarred Salad**
57. - Mediterranean salad recipe
58. - Healthy jarred salad
59. - Meal prep salad ideas
60. - Easy Mediterranean dressing
61. - Portable salad recipes
62. - Chickpea salad with feta
63. - Fresh salad in a jar
65. ---
67. By following these steps, you’ll have a **nutritious and flavorful jarred salad** ready to enjoy anytime. Perfect for lunch, picnics, or a quick dinner, this Mediterranean-inspired dish is a must-try for anyone looking to eat healthier without sacrificing taste.

Relevante Seiten

• jarred salad with mediterranean dressing