Quick, easy, on-the-go vegan salad jars are perfect for preparing packed lunches ahead, so you can just grab and go on your way to work! All of these salads are ready super quickly and keep for 3-4 days in the fridge, so you can prep and forget!
Being able to quickly put together a healthy, filling and delicious vegan lunch is something I want you to be able to do with as little effort as possible, so I’ve created these 3 quick recipes for you that take hardly any time to prepare, and you can just pick up on your way out the door this week!
The salads are all assembled in layers, to help preserve freshness and flavour. They all start with a dressing on the bottom, which stops the other ingredients getting soggy. They are then layered with some protein, vegetables and grains, to give you a complete meal that can just be shaken up and eaten when you’re ready.
Let’s jump right into the recipes…
Greek Style Salad Jar
This Greek Style salad jar starts with a delicious balsamic and lemon dressing, and is topped with pasta, tomatoes, cucumber and kalamata olives!
Ingredients
Dressing:
2 tbsp Balsamic Vinegar
2 tsp Lemon Juice
1 tsp Olive Oil
1/2 tsp Dijon Mustard
Salad:
8 Cherry Tomatoes
1/4 of a Cucumber
2 Basil Leaves
1/2 cup Dried Pasta
1/4 cup Kalamata Olives
1/2 cup Beans (of your choice)
1/2 cup Spinach
Steps:
1. Mix together the dressing ingredients and place in the bottom of the jar
2. Cook the pasta and add this next.
3. Quarter the cherry tomatoes and chop the cucumber into chunks. Shred the basil leaves and mix these all together, add these as the next layer.
4. Add the olives.
5. Add the beans.
6. Add the spinach on top.
Store in the fridge for up to 3-4 days in a glass jar. Mix all the ingredients together just before serving.
Quinoa Avocado Salad Jar
This quinoa and avocado salad jar starts with a zingy avocado dressing and is topped with quinoa and crunchy veg! A real wake you up lunch!
Ingredients
Dressing:
1/2 an Avocado
2 tsp Lime Juice
2 tsp Water
Salt & Pepper
Salad:
1/4 cup Dry Quinoa (plus 1/2 cup Water for cooking)
1 tbsp Golden Sultanas
1/4 a Carrot
1/4 a Cucumber
1/2 cup Beans (of your choice)
1/2 cup Spinach
Steps:
1. Mash the avocado and add the lime juice and water. Mix until smooth. Taste and season with salt and pepper as desired.
2. Add the quinoa, water and sultanas to a saucepan, bring to a simmer then cover with a lid until all the water has been absorbed, this should take around 10 minutes.
3. Chop the cucumber and carrot into small chunks then mix with the quinoa, add this as the next layer.
4. Add the beans.
5. Add the spinach on top.
Store in the fridge for up to 3-4 days in a glass jar. Mix all the ingredients together just before serving.
Asian Style Salad Jar
This zingy, Asian salad jar is perfect for a crunchy, healthy lunch!
Ingredients
Dressing:
2 tbsp Soy Sauce
1 tsp Lime Juice
1/2 tsp Sesame Oil
1/4 tsp Rice Wine Vinegar
Salad:
1/2 block (100g) Firm Tofu
1/4 cup dry rice (of your choice)
1/4 cup shredded Red Cabbage
1/4 cup Shredded Carrot
1/2 cup Spinach
2 tbsp sprouts
Steps:
1. Mix together the dressing ingredients and place in the bottom of the jar
2. Chop the tofu into small cubes and ad next, give the jar a gently shake so that the tofu pieces are all coated in dressing. This will help them marinate.
3. Cook and drain the rice, add as the next layer.
4. Add the cabbage.
5. Add the carrot.
6. Add the spinach and sprouts on top.
Store in the fridge for up to 3-4 days in a glass jar. Mix all the ingredients together just before serving.
With this quick vegan lunches guide, you’ll be able to meal prep like a boss this week, and spend more time doing the things you want to do, and less time in the kitchen!
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About Lauren Caris
Lauren is the author and chef of the vegan food blog, Lauren Caris Cooks. She is passionate about showing people just how awesome vegan food can be with simple, delicious recipes and vegan lifestyle tips.
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