Soups & Salads

Protein Packed Salad in a Jar


So much talk about immunity, and rightly so, is the reason you see this myriad of nutritious colours stacked in a jar! A complete jar of protein that I carry to work on busy weekdays.

A great go-to meal for practically anytime, you can simply alter the jar size and change ingredients to suit one’s palate and nourishment requirements. Oh, and you have the flexibility to dress your own salad to deal with the fuss of children and adults alike!

I have done mine in a way that works best for me but feel free and experiment! It’s your playground so obviously your game and your rules! Just make sure, your body and senses both win!

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Course Salad
Servings 4 persons (Jar size 6” in height)
Prep time 15 – 20 minutes
Cook time 15 minutes

Ingredients for the Protein-Packed Salad in a Jar

(1 cup = 200 ml; 1 tbsp = 15 ml)

One layer Quinoa soaked and then boiled with salt (approx. ½ cup)
One layer Edamame beans (boiled) (½ cup)
One layer Chickpeas (boiled) (½ cup)
One layer Green cucumber diced
One layer Roasted red and yellow peppers diced
One layer Fresh green arugula leaves
3 – 4 tbsp Toasted pumpkin seeds

Ingredients for the Salad dressing ⁣

(1 cup = 200 ml; 1 tbsp = 15 ml)

¼ th  cup Olive Oil
2 Nos. Lemon juice (or 4 tbsp vinegar)⁣
1 tbsp Kasundi mustard or any grainy mustard
2 – 3 cloves Garlic crushed
Salt to taste
Pepper to taste
1 tbsp Honey (optional)

Instructions for the Protein Salad in a Jar

1. Wash and clean the mason jar. Layer the jar as follows:

  • Boiled quinoa layer
  • Then top it with the boiled edamame beans layer
  • Follow it up with the boiled chickpea layer
  • Add the diced green cucumbers
  • Next, add the roasted red and yellow peppers. (to roast the peppers brush them with oil.  Wrap them in foil and grill in the oven. Once done, remove the black skin and chop the peppers as required).
  • Next, top it up with fresh arugula leaves. (mixed salad leaves also works well).
2. Once cooked separate the chickpeas and keep the water aside ⁣

Instructions for the Dressing

1. Mix all the ingredients for the dressing and chill in the refrigerator (can increase or decrease the quantity as per taste)


1. When about to serve, mix the dressing and the salad ingredients in a bowl. Toss the salad well. Garnish with toasted pumpkins seeds and serve


1. You can substitute the edamame beans with boiled kidney beans.
2. The size of my jar is 6 inches in length. Please add quantities of ingredients in your jar according to the size of jar you have. Adjust the dressing too accordingly.
3. This can be made in a large salad bowl too.  The dressing to be mixed just before serving.
4. Serve chilled.
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