Mason Jar Quinoa Salad

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Quinoa_Mason_Jar_Salad

No need to find a drive thru when you are on the go…take your salad with you!  Healthy, Low Fat, Delicious and Portable, what else can you ask for?

In a wide-mouthed Mason jar you shake up layers of quinoa, black beans, corn, spinach, tomatoes and avocado to coat each bite in the lean Greek yogurt dressing.  The simply twist open the jar and dive in with your fork!

 

Ingredients

for the salad dressing:

  • 1/2 cup (125 grams) Greek yogurt
  • 2 tablespoons rice vinegar
  • 1/2 cup (8 grams) cilantro
  • 1 lime (65 grams), juiced
  • Salt and pepper to taste
  • 2 tablespoons olive oil
  • 1 garlic clove, minced
  • 1/2 teaspoon cumin

for the salad

  • 2 cups (370 grams) cooked quinoa (certified gluten-free if necessary)
  • 1 cup (195 grams) black beans (certified gluten-free if necessary)
  • 1 cup (170 grams) corn (certified gluten-free if necessary)
  • 4 cups spinach
  • 1 cup (30 grams) sliced tomatoes
  • 2 medium (200 grams each) avocados, diced

Directions

To make the dressing, place all ingredients for the salad dressing into a small food processor and process until smooth.

Add 3 tablespoons of salad dressing to the mason jar base. Then add the following ingredients in this order: 1 cup spinach, 1/4 cup tomatoes, 1/2 cup cooked quinoa, 1/4 cup black beans, 1/4 cup corn and 1/2 avocado (diced).

Nutrition Information

Serves: 4 |  Serving Size: 1 mason jar salad

Per serving: Calories: 393; Total Fat: 21g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Cholesterol: 1mg; Sodium: 244mg; Carbohydrate: 52g; Dietary Fiber: 14g; Sugar: 4g; Protein: 14g

Nutrition Bonus: Potassium: 709mg; Iron: 29%; Vitamin A: 137%; Vitamin C: 50%; Calcium: 11%