Salad in a Jar

Recipe PREP 20 min (plus 30 min soaking time) COOK 30 to 90 min for the wheat berries

Salad in a Jar

PREP 20 min (plus 30 min soaking time) COOK 30 to 90 min for the wheat berries

Description

Mason jar salads are a convenient, nutritious option for meal prep. Layering dressing at the bottom, hearty grains like wheat berries in the middle, and fresh greens on top keeps everything crisp. Fiber-rich crunchy veggies and wheat berries support digestion, while cashew dressing adds protein and healthy fats. Both grains and nuts will keep you fueled up for whatever your day brings.

NOTE

Equipment: 4 (1-quart) Mason jars

Ingredients

4 servings Makes

Dressing

1/2 cup (60 g) cashews
2 Tbsp (30 ml) Dijon mustard
3 Tbsp (45 ml) lemon juice
1 Tbsp (15 ml) capers, drained
2 garlic cloves, minced
1 Medjool date, pitted
½ tsp salt
½ tsp ground white pepper

Salad in a Jar

1 small cucumber, diced
4 scallions, sliced
2 (15 oz/425 g) cans cooked chickpeas
2 cups (280 g) cooked wheat berries*, or other grains such as farro, quinoa, or barley (See method on how to cook wheat berries)
1/4 cup (30 g) walnuts (or other nuts such as pistachios or almond slivers)
6 to 8 cups (about 450 to 600 g) shredded leafy greens mix (lettuce, spinach, kale, arugula)

Directions

Step 1

Pre-prep: To cook wheat berries, bring 3 cups (720 ml) water to boil in a medium saucepan and add 1 cup (190 g) rinsed wheat berries. Reduce the heat and simmer until tender, checking for doneness after about 25 minutes; continue checking every 10 to 15 minutes. Depending on the variety of wheat berry, cooking time will be between 30 and 90 minutes. When tender, drain; you can use immediately or store in a container in the refrigerator for up to 3 days.
Step 2

Make the dressing: Put the cashews in a measuring cup and add hot water to cover. Set aside to soak for 30 minutes.
Step 3

Drain the cashews and transfer them to a blender. Add the mustard, lemon juice, capers, garlic, date, salt, and white pepper and puree until creamy and pourable. Add more lemon juice or water, if necessary, to make it thinner.
Step 4

Make the salad jars: Line up 4 wide-mouth quart jars. In each jar, layer 1 to 2 Tbsp dressing, ¼ cup diced cucumber, 3/4 cup chickpeas, 1/ 2 cup wheatberries, 2 Tbsp nuts, and 1½ to 2 cups shredded greens. If not serving immediately, put the lid on the jars and store in the refrigerator for up to a day. Store any leftover dressing in an airtight container in the refrigerator for up to 5 days. — Recipe adapted from The Complete Plant-Based Diet: A Guide & Cookbook to Enjoy Eating More Plants by JL Fields (Rockridge Press, 2020)