Description
This Crispy Kale Jar Salad is a vibrant and crunchy meal packed with healthy ingredients, featuring kale, colorful vegetables, and a flavorful homemade dressing. Perfect for a quick lunch or light dinner, it is also highly customizable to fit various dietary preferences.
Ingredients
1/4 cup Olive Oil or Avocado Oil
2 tablespoons Apple Cider Vinegar
1 tablespoon Dijon Mustard
1 tablespoon Maple Syrup or Honey
1 clove Garlic, minced
Salt and Freshly Ground Black Pepper to taste
1 bunch Curly Kale (about 4–5 cups chopped)
1 cup Cooked Quinoa
1 pint Cherry Tomatoes, halved
1/2 English Cucumber, diced
1/2 cup Shredded Carrots
1/4 cup Red Onion, thinly sliced
1/4 cup Toasted Pumpkin Seeds (Pepitas)
4 large Mason Jars (32 oz / 1 liter capacity)
Instructions
- Wash and dry the kale, remove the tough stems, and chop into bite-sized pieces. Massage with olive oil and salt for 2-3 minutes
- Whisk together the dressing ingredients in a small bowl
- Divide the dressing equally among four Mason jars
- Layer harder vegetables on top of the dressing
- Add cooked quinoa and shredded carrots to the jars
- Pack the massaged kale into each jar
- Top with toasted pumpkin seeds, seal the jars
- Refrigerate until ready to eat
Notes
This salad can last in the refrigerator for 4-5 days if stored properly.
Feel free to customize the ingredients based on your dietary needs.
- Prep Time: 20 mins
- Cook Time: 10 mins
- Category: Lunch
- Method: Assembling
- Cuisine: American
Nutrition
- Serving Size: 1 jar
- Calories: 380-420 kcal
- Sugar: 7-9g
- Sodium: 250-300mg
- Fat: 22-25g
- Saturated Fat: 3-4g
- Unsaturated Fat: N/A
- Trans Fat: 0g
- Carbohydrates: 35-40g
- Fiber: 8-10g
- Protein: 12-14g
- Cholesterol: 0mg