Monterey Jack mason jar salad
Our dietitians' favouriteThis is the Monterey Jack mason jar salad recipe.
- Prep: 10 min
Ingredients
- 1 can (14 oz – 398 mL) flageolet beans rinsed and drained
- 1 apple diced
- 1/3 cup (75 mL) raisins
- 2 cups (500 mL) rice cooked
- 2 tbsp (30 mL) sunflower oil
- 2 tbsp (30 mL) cider vinegar or white wine vinegar
- Salt and freshly ground pepper
- 2 cups (500 mL) arugula or baby spinach
- 3 tbsp (45 mL) pumpkin seeds toasted
- 1 cup (250 mL) Canadian Monterey Jack diced
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Preparation
In a large bowl, add flageolet beans, apple, raisins and rice. In a small bowl, mix sunflower oil with cider vinegar. Add dressing to the salad and mix well. Season with salt and pepper.
Divide mixture among 3 or 4 mason jars, add arugula, pumpkin seeds and top with Monterey Jack. Refrigerate until ready to serve.
Tips
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Nutritional information
Per serving| Energy: | 481 Calories |
| Protein: | 19 g |
| Carbohydrate: | 62 g |
| Fat: | 18 g |
| Fibre: | 7.6 g |
| Sodium: | 248 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 32 % / 357 mg |
| Folate: | 60 % |
| Iron: | 35 % |
| Magnesium: | 36 % |
| Vitamin E: | 39 % |
