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Winter Crunch Mason Jar Salad
Fresh, flavorful, and packed with texture, this Winter Crunch Mason Jar Salad features kale, Brussels sprouts, apples, pomegranate seeds, and chickpeas in a maple Dijon dressing. Perfect for meal prep lunches!
Prep Time
25 mins
Total Time
25 mins
Servings: 3 jars
Calories: 460 kcal
Course:
Salad
Cuisine:
American
Ingredients
For the Salad:
- ⅓ cup sliced almonds
- ¼ cup Pepitas
- ½ small red onion thinly sliced
- 1 medium apple diced (I love Honeycrisp)
- 8 ounces thinly sliced Tuscan kale
- 6 ounces Brussels sprouts super thinly sliced
- ½ cup pomegranate seeds
- 4 ounces crumbled Feta cheese or goat cheese
- 1 can (15-ounces) reduced sodium chickpeas rinsed and drained
For the Dijon Dressing:
- 3 tablespoons extra virgin olive oil
- 2 tablespoons apple cider vinegar
- 1 tablespoon Dijon mustard
- 1 tablespoon pure maple syrup
- ¼ teaspoon kosher salt
- ⅛ teaspoon black pepper
Instructions
- Toast almonds and pepitas in a 350°F oven for 5 to 10 minutes. Cover the onion with cold water and let sit 10 minutes then drain.
- Whisk together the dressing ingredients: olive oil, apple cider vinegar, mustard, maple syrup, salt, and pepper (or shake all of the ingredients together in a tightly sealed mason jar). Pour into 3 big mason jars (or eyeball it and mix the dressing together at the bottom).
- Stack the rest of the ingredients, starting with the apple and ending with the kale—my order is apples, chickpeas, onions, Brussels sprouts, feta, pomegranate seeds, pepitas and almonds, then kale. Store in the refrigerator for up to 3 days.
Cup of Yum
Notes
- Be sure to use 32-ounce or larger mason jars like these.
Nutrition Information
Serving
1jar (of 3)
Calories
460kcal
(23%)
Carbohydrates
33g
(11%)
Protein
15g
(30%)
Fat
33g
(51%)
Saturated Fat
8g
(40%)
Polyunsaturated Fat
5g
Monounsaturated Fat
17g
Trans Fat
0.01g
Cholesterol
34mg
(11%)
Sodium
738mg
(31%)
Potassium
826mg
(24%)
Fiber
10g
(40%)
Sugar
17g
(34%)
Vitamin A
8178IU
(164%)
Vitamin C
126mg
(140%)
Calcium
459mg
(46%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 3jars
Amount Per Serving
Calories 460
% Daily Value*
| Serving | 1jar (of 3) | |
| Calories | 460kcal | 23% |
| Carbohydrates | 33g | 11% |
| Protein | 15g | 30% |
| Fat | 33g | 51% |
| Saturated Fat | 8g | 40% |
| Polyunsaturated Fat | 5g | 29% |
| Monounsaturated Fat | 17g | 85% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 34mg | 11% |
| Sodium | 738mg | 31% |
| Potassium | 826mg | 18% |
| Fiber | 10g | 40% |
| Sugar | 17g | 34% |
| Vitamin A | 8178IU | 164% |
| Vitamin C | 126mg | 140% |
| Calcium | 459mg | 46% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.