Embark on a culinary voyage with our Mediterranean Marvel Mason Jar Salad, a delectable blend of classic Mediterranean ingredients. This salad layers crisp greens, juicy tomatoes, tangy feta, and more, all topped with a zesty dressing. It's a perfect portable meal for those seeking a taste of the Mediterranean in a convenient, healthful package.
Preparation and Cooking Times
- Preparation Time: 20 minutes
- Cooking Time: 0 minutes
- Total Time: 20 minutes
Servings and Serving Size
- Servings: 4 Mason Jars
- Serving Size: 1 Mason Jar (approximately 750ml)
Nutritional Information (per serving)
- Calories: 300 kcal
- Protein: 10g
- Fat: 20g
- Carbohydrates: 22g
- Fiber: 5g
- Sodium: 400mg
Ingredients
- Mixed greens (like spinach and arugula): 4 cups (120g)
- Cherry tomatoes, halved: 1 cup (150g)
- Cucumber, diced: 1 medium (150g)
- Red onion, thinly sliced: 1/4 cup (40g)
- Kalamata olives, pitted: 1/2 cup (50g)
- Feta cheese, crumbled: 1 cup (150g)
- Cooked quinoa: 1 cup (185g)
- Greek vinaigrette: 1/2 cup (120ml)
- Fresh parsley, chopped for garnish: 1/4 cup (15g)
Detailed Method of Preparation
- Begin with Dressing: Pour Greek vinaigrette into each mason jar.
- Layer with Quinoa: Add a layer of cooked quinoa at the bottom.
- Vegetable Layers: Follow with cucumbers, cherry tomatoes, and red onions. Add Olives and Cheese: Place Kalamata olives and then feta cheese.
- Top with Greens: Fill the rest of the jar with mixed greens.
- Garnish: Sprinkle chopped parsley on top.
- Seal and Chill: Close the jars and refrigerate until needed.
- Shake and Enjoy: Shake well before serving or empty into a bowl.
Tips for Culinary Success
- Dressing First: This prevents the salad from becoming soggy.
- Packing Order: Heavier ingredients at the bottom keep the greens fresh.
- Fresh Herbs: Parsley adds a burst of flavor and color.
Frequently Asked Questions
Can I add protein?
Yes, grilled chicken or chickpeas make great additions.How long will it last?
Properly stored, it can last up to 5 days in the fridge.
Is it gluten-free?
Yes, this salad is naturally gluten-free.
Unveiling your Mediterranean Marvel Mason Jar Salad is like opening a treasure chest of fresh, zesty flavors. Each jar is not just a meal but a celebration of Mediterranean delicacies, conveniently packed for your enjoyment. Dive in and savor the freshness and vibrancy of the Mediterranean!