These salad in a jar are easy to prepare ahead of time for a quick meal.
- 5 Tbsp favourite salad dressing or make your own. Read our blog post: Making Your Own Salad Dressing.
- 2.5 cups cooked chickpeas (or 1 can rinsed and drained canned chickpeas)
- 2 cups cooked grain (brown rice, quinoa, barley, buckwheat)
- 5 cups torn lettuce
- 1 cup favourite chopped vegetables (pepper, cabbage, carrots, corn)
Food Safety Tips:
- Wash hands with soap and warm water for at least 20 seconds.
- Clean all countertops and equipment used for food preparation.
- Gently rinse all produce under cool running water.
Preperation:
- Get a 2-cup mason jar.
- Place 1 tablespoon of dressing at the bottom of jar.
- Layer with ¼ cup chickpeas, ¼ cup cooked grain, and add the chopped or grated vegetables
- Top with lettuce
Tips:
- Store in the fridge for up to 3 days.
- Grab it when you need lunch on the go.
- You can mix and match your favourite toppings or what you have from leftovers throughout the week.
- Calories: 283 KCal
- Protein: 10 g
- Carbohydrates: 47 g
- Fibre: 6 g
- Total Fat: 4 g
- Sodium: 32 mg
- Phosphorus: 238 mg
- Potassium: 490 mg
Servings per recipe: 5
Serving size: 1/5
1.4 protein choices, 3.1 carbohydrate choices, 2.4 vegetable choices
What is one exchange?
- 1 Protein Choice = 1oz of meat or 7g of dietary protein
- 1 Starch Choice = about 15g of carbohydrates
- 1 Fruit or Vegetable Choice = ½ cup
- 1 Milk Choice = ½ cup
