A good lunchtime salad can provide everything you need in a meal to keep you fuelled all afternoon. Nowadays, readymade salads are a plenty and often a little pricey too. Whilst the majority of ingredients are wholesome and healthy, most lack the protein and complex carbohydrates to keep you away from the snack jar. These salad jars, which we served at our first yoga retreat, contain a balance of complex carbohydrates for slow-release energy, quinoa and beans with beans packed full of protein, fresh vegetables to provide an excellent source of fibre and antioxidants and seeds and oil for your source of essential good fats.
This is truly delicious with not only layers of goodness for your whole body but also layers of flavour too. The beauty of this, is that you can make this the night before, or even double up to make it for the next two days' lunches. Just keep your oil/dressing separate and add it once you're ready to eat.
You can also switch out the ingredients to freshen it up, anytime you like. Try red or black quinoa for a nuttier flavour; swap out the beans for another protein-bursting bean or pulse; or try other seasonal roasted root vegetables or even add some garlic and onions to the roasting tin for some flu-fighting nutrients.
- 1 cup of Quinoa
- 0.5 cube vegetable stock
- 1 tsp of turmeric
- 1 carrot, 1 beet and 1 parsnip for roasting
- 1 tbsp coconut oil
- 1 tsp cinnamon
- small tin of barlotti beans or kidney beans
- Vegetables for spiralling or peeling - 1 courgette and 1 carrot
- Handful of spinach leaves or similar greens
- Handful of chopped parsley
- Tbsp of seeds - pumpkin, sesame, sunflower, etc.
- Dressing: 3 tbsp extra virgin olive oil, 1 tbsp tamari, 1 tbsp date syrup, 1 tbsp apple cider vinegar
- Season with a little salt and pepper to taste
Wash roast veg and then chop into bite sized chunks (about 2cm cube) - put into roasting dish/tray and cover with tbsp of oil, (I like to use coconut oil) salt, pepper and a sprinkle of cinnamon. Will take about an hour or more. Veg should be overcooked so crispy and crunchy
Cook quinoa, with stock, water and turmeric - bring to the boil and then simmer until all water has disappeared and quinoa has puffed up a little - add more water if it needs it (should take about 10-15 mins) - don’t add salt, as you have it in the stock. Allow to cool.
Once you're quinoa is cooled, pour into a 1 litre kilner jar, tub or bowl.
Open tins of barlotti beans or haricot beans (or any beans you like) - rinse in water and pour on top of your quinoa layer.
Next add your layer of cooled roast veggies on top (about a cup full)
Spiralise or peel your courgette and carrot - pile on top of roast veg - you
Pile rest of jar up to rim with mix of salad leaves, spinach or other greens
Sprinkle seeds on top of your greens and your layers are complete
Finally, mix your dressing ingredients together into a separate container, if planning to eat your jar the next day, later on. Close/cover both your layers and dressing and refrigerate until ready to eat.
Pour your dressing onto your nutritious layers of goodness and enjoy.