Asian Mason Jar Salad with Ginger Soy Dressing

This recipe brings a unique twist to salad and can make a great on-the-go lunch. The mason jar allows for an appropriate serving size.

The Asian flavor is present without excess sodium or fat. Quinoa and chickpeas are protein-rich and full of fiber so it keeps us full for longer, and helps maintain regularity and rid of waste.

The colorful veggies bring a crunch to the dish along with offering vitamins, minerals, antioxidants and phytochemicals.

Photo credit: A Healthier Michigan

asian mason jar salad

Ingredients

Salad for one person in one mason jar or can be split to make two servings

  • ½ cup quinoa, cooked
  • ½ cup chickpeas
  • 1/3 cup cucumbers, chopped into chunks
  • 1/3 cup carrots, shredded
  • 1/3 cup purple cabbage, shredded
  • 1/4 cup edamame, shelled
  • 1/3 cup Asian pear apples, chopped into bite-size chunks
  • 1/4 cup sliced almonds

Dressing

  • 1 cup light soy sauce
  • 1 cup rice vinegar
  • 1/2 cup raw sugar or coconut palm sugar
  • 2 Tbsp. sesame oil
  • 1 scallion, finely minced
  • 1 Tbsp. toasted sesame seeds
  • 1 Tbsp. fresh ginger, finely grated
  • 1 tsp. chili powder

Asian Mason Jar Salad with Miso Ginger Dressing

Instructions
1. Make salad dressing by mixing all dressing ingredients together.
2. Toss salad ingredients together or layer in mason jar.
3. Dress sparingly right before serving. Enjoy!


Nutrition Information per Serving:
Nutrition Facts
2 Servings of Salad Total (serve with 2 Tablespoons of dressing)
1 serving = 1.5 cups
Amount Per Serving
Calories 221.8
Total Fat 7.9 g
Saturated Fat 0.5 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 3.8 g
Cholesterol 0.0 mg
Sodium 212.9 mg
Potassium 312.5 mg
Total Carbohydrate 30.0 g
Dietary Fiber 6.4 g
Sugars 3.5 g
Protein 10.0 g
Vitamin A 49.8 %
Vitamin B-12 0.0 %
Vitamin B-6 17.9 %
Vitamin C 19.3 %
Vitamin D 0.0 %
Vitamin E 16.3 %
Calcium 8.3 %
Copper 12.9 %
Folate 13.1 %
Iron 15.4 %
Magnesium 14.2 %
Manganese 36.9 %
Niacin 4.2 %
Pantothenic Acid 3.3 %
Phosphorus 12.5 %
Riboflavin 8.2 %
Selenium 3.3 %
Thiamin 4.7 %
Zinc 7.6 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


Nutrition Facts
8 Servings Total
1 serving = 2 Tablespoons
Amount Per Serving
Calories 157.0
Total Fat 5.1 g
Saturated Fat 0.7 g
Polyunsaturated Fat 2.2 g
Monounsaturated Fat 2.0 g
Cholesterol 0.0 mg
Sodium 1,633.9 mg
Potassium 31.0 mg
Total Carbohydrate 25.4 g
Dietary Fiber 0.7 g
Sugars 10.1 g
Protein 2.7 g
Vitamin A 2.2 %
Vitamin B-12 0.0 %
Vitamin B-6 2.1 %
Vitamin C 1.0 %
Vitamin D 0.0 %
Vitamin E 0.7 %
Calcium 3.7 %
Copper 4.6 %
Folate 1.3 %
Iron 3.3 %
Magnesium 3.5 %
Manganese 5.0 %
Niacin 1.0 %
Pantothenic Acid 0.0 %
Phosphorus 2.4 %
Riboflavin 0.8 %
Selenium 0.3 %
Thiamin 2.1 %
Zinc 1.8 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


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