0 from 3 votes
Italian Kale Salad Jar
Fresh & flavorful Italian Kale Salad Jar is the perfect make ahead healthy lunch option. It's packed with black beans, corn, red onion, quinoa, tomatoes, cucumber, hemp seeds and kale. Then, everything is stored in a jar with a homemade Italian vinaigrette. A nutritious, delicious grab-and-go vegetarian, vegan and gluten-free meal!
Prep Time
20 mins
Total Time
20 mins
Servings: 4 servings
Calories: 651 kcal
Course:
Salad
Cuisine:
American
Ingredients
- 1/4 cup extra-virgin olive oil
- 1 lemon zest, and juice of
- 1 tbsp apple cider vinegar
- 2 tsp Italian seasoning
- kosher salt and pepper to taste
- 1 (15 oz) can black beans drained and rinsed
- 1 (15 oz) can corn drained
- 1 red onion halved and sliced
- 2 cups packed shredded kale
- 2 cups cooked quinoa
- 4 medium roma tomatoes diced
- 1 English cucumber diced
- 1/2 cup hemp seeds or hearts
Instructions
- In a small jug, combine the olive oil, lemon zest, lemon juice, vinegar, Italian seasoning, salt, and pepper. Whisk to emulsify, then divide the dressing among 4 tall jars.
- Add layers of ingredients into the salad jars as follows: beans, corn, onion, kale, cooked quinoa, tomatoes, cucumber, and hemp hearts.
- Refrigerate for up to 4 days. When ready to serve, transfer the salad from the jar to a bowl, toss and enjoy!
Cup of Yum
Notes
- Store the Italian salad in weck jars, mason jars, or meal prep containers for up to 4 days. If using a container other than a jar to store the salad, we recommend storing the dressing separately and adding it right before serving. To serve, pour the salad out from the jar into a bowl to enjoy, or stir it together in your meal prep container.
Nutrition Information
Serving
1salad
Calories
651kcal
(33%)
Carbohydrates
73g
(24%)
Protein
28g
(56%)
Fat
29g
(45%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
13g
Monounsaturated Fat
12g
Sodium
787mg
(33%)
Potassium
1127mg
(32%)
Fiber
17g
(68%)
Sugar
6g
(12%)
Vitamin A
4106IU
(82%)
Vitamin C
60mg
(67%)
Calcium
215mg
(22%)
Iron
9mg
(50%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 651
% Daily Value*
| Serving | 1salad | |
| Calories | 651kcal | 33% |
| Carbohydrates | 73g | 24% |
| Protein | 28g | 56% |
| Fat | 29g | 45% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 13g | 76% |
| Monounsaturated Fat | 12g | 60% |
| Sodium | 787mg | 33% |
| Potassium | 1127mg | 24% |
| Fiber | 17g | 68% |
| Sugar | 6g | 12% |
| Vitamin A | 4106IU | 82% |
| Vitamin C | 60mg | 67% |
| Calcium | 215mg | 22% |
| Iron | 9mg | 50% |
* Percent Daily Values are based on a 2,000 calorie diet.