The Sesame Soy Chopped Mason Jar Salad is a burst of vibrant flavors and textures. This recipe takes advantage of the freshness of vegetables and the savory tang of a homemade sesame soy dressing. It's a perfect meal prep option as you can store it in mason jars and enjoy a refreshing salad anytime.
Edamame might not be a regular ingredient in your pantry. It is a type of young soybeans often found in the freezer section of supermarkets or Asian grocery stores. They are usually sold in their pods or shelled. For this recipe, you will need shelled edamame. Sesame oil, another key ingredient, is a flavorful oil derived from sesame seeds. It can be found in the international aisle or with other cooking oils.
Ingredients for Sesame Soy Chopped Mason Jar Salad
Edamame: These are young soybeans that add a great source of plant protein to your salad.
Red bell pepper: This adds a delightful crunch and sweet flavor.
Yellow bell pepper: Similar to the red bell pepper but gives a different color appeal.
Snow peas: Adds a fresh, crisp element to the salad.
Carrots: For a boost of color and extra fiber.
Scallions: For a mild, yet flavorful onion taste.
Purple cabbage: It adds an appealing color contrast and is loaded with antioxidants.
Romaine lettuce: For a crunchy base to your salad.
Soy sauce: Gives your dressing a savory flavor.
Lemon juice: Fresh citrus to lighten your dressing.
Honey: A touch of natural sweetness to balance the dressing.
Ginger: Adds a spicy, warm flavor to the dressing.
Garlic: For an extra kick and depth of flavor in the dressing.
Canola: A neutral oil used for the dressing base.
Sesame oil: Adds a distinct nutty flavor to your dressing.
Sesame seeds: For a subtle crunch and added aesthetics.
One reader, Berna Nunley says:
This sesame soy chopped mason jar salad recipe is a game-changer! The flavors are so vibrant and the dressing is just perfect. It's convenient to prepare and stays fresh for days. I love how the ingredients stay crisp and the dressing evenly coats everything. It's my go-to healthy lunch option now!
Techniques for Crafting the Perfect Chopped Mason Jar Salad
How to prepare the dressing: Combine the soy sauce, lemon juice, honey, ginger, garlic, canola oil, sesame oil, and sesame seeds in a small mason jar. Shake well to emulsify the ingredients.
How to assemble the mason jar salad: Layer the dressing at the bottom of each mason jar, followed by the edamame, red bell pepper, yellow bell pepper, snow peas, carrots, scallions, purple cabbage, and romaine lettuce in that order. Close the jars tightly and refrigerate until ready to eat.
How to toss the salad: Just before eating, shake the mason jar well to toss the ingredients together. Pour the salad onto a plate and enjoy.
How To Make Asian Chopped Salad with Sesame Soy Vinaigrette (In a Jar)
Serves:
Ingredients
For Salad:
- 1½cupsedamame,shelled
- 1medium red bell pepper,thinly sliced then cut into 1-inch pieces
- 1medium yellow bell pepper,thinly sliced then cut into 1-inch pieces
- 1cupsnow peas,thinly sliced
- 1cupcarrots,shredded
- 4scallions,chopped
- 4cupspurple cabbage,shredded about ½ small head
- 4cupsRomaine lettuce,chopped about 1 small head
For Sesame Soy Dressing:
- 2tbspsoy sauce,or gluten-free tamari
- 2tbsplemon juice,from 1 lemon
- 2tsphoney
- 1tspginger,grated
- 1clovegarlic,crushed
- 2½tbspcanola,light olive or grapeseed oil
- ½tbspsesame oil
- 1tspsesame seeds
Instructions
-
In a small mason jar combine the dressing ingredients and shake well.
-
Place 2 tablespoons of the dressing on the bottom of 4 large quart sized mason jars.
-
Divide the edamame and place over the dressing.
-
Then the peppers, carrots, snow peas, scallions, cabbage and lettuce and cover.
-
Refrigerate until ready to eat.
-
Just before eating, shake well to toss then pour onto a plate.
Nutrition
- Calories: 248.47kcal
- Fat: 13.61g
- Saturated Fat: 1.03g
- Trans Fat: 0.03g
- Monounsaturated Fat: 6.39g
- Polyunsaturated Fat: 3.60g
- Carbohydrates: 26.85g
- Fiber: 8.11g
- Sugar: 12.23g
- Protein: 9.27g
- Sodium: 496.92mg
- Calcium: 132.77mg
- Potassium: 948.08mg
- Iron: 3.53mg
- Vitamin A: 581.52µg
- Vitamin C: 202.77mg
Pro Tip for Assembling Your Sesame Soy Chopped Mason Jar Salad
When preparing your mason jar salad, it's important to layer the ingredients in a specific order to keep everything fresh. Always start with the dressing at the bottom, followed by hardier ingredients that won't wilt or get soggy from the dressing, such as edamame or bell peppers. The more delicate ingredients, like lettuce or cabbage, should go on top. This way, when you're ready to eat, everything is still crisp and fresh. Just give it a good shake to distribute the dressing.
Time-Saving Tips for Preparing Sesame Soy Chopped Mason Jar Salad
Prep ahead: Chop and prepare all the vegetables and dressing ingredients in advance to save time when assembling the salad jars.
Multi-task: While the dressing is being prepared, chop the vegetables to maximize efficiency in the kitchen.
Use pre-cut vegetables: Consider using pre-cut vegetables to minimize prep time and effort.
Organize ingredients: Lay out all the ingredients and tools needed before starting to assemble the salad jars for a smoother process.
Invest in quality containers: Use high-quality, durable mason jars to store the salads, ensuring they stay fresh and intact until ready to eat.
Streamline process: Follow a systematic approach when assembling the salad jars to streamline the process and save time.
Efficient chopping: Utilize efficient chopping techniques to speed up the preparation of the vegetables for the salad jars.
Label and date: Label and date the mason jars to easily identify and track the freshness of the salads, allowing for better meal planning.
Substitute Ingredients For Sesame Soy Chopped Mason Jar Salad Recipe
edamame - Substitute with shelled green peas: Shelled green peas have a similar texture and slightly sweet flavor, making them a suitable replacement for edamame in this salad.
red bell pepper - Substitute with orange bell pepper: Orange bell peppers have a similar sweet and crisp flavor, and their vibrant color adds visual appeal to the salad.
yellow bell pepper - Substitute with green bell pepper: Green bell peppers offer a slightly different flavor profile but still provide a crunchy texture and vibrant color to the salad.
snow peas - Substitute with sugar snap peas: Sugar snap peas have a similar crunch and sweet flavor, making them a great alternative to snow peas in this recipe.
carrots - Substitute with jicama: Jicama offers a crunchy texture and mild sweetness, adding a refreshing element to the salad as a substitute for carrots.
scallions - Substitute with chives: Chives provide a mild onion flavor and a similar green color, making them a suitable replacement for scallions in this recipe.
purple cabbage - Substitute with green cabbage: Green cabbage can be used as a substitute for purple cabbage, offering a similar crunchy texture and a slightly milder flavor.
romaine lettuce - Substitute with iceberg lettuce: Iceberg lettuce provides a crisp and refreshing crunch, making it a suitable alternative to romaine lettuce in this salad.
soy sauce - Substitute with tamari: Tamari is a gluten-free alternative to soy sauce and offers a similar rich, savory flavor to enhance the dressing.
lemon juice - Substitute with rice vinegar: Rice vinegar provides a tangy and slightly sweet flavor, serving as a suitable replacement for lemon juice in the dressing.
honey - Substitute with maple syrup: Maple syrup offers a natural sweetness and depth of flavor, making it a great substitute for honey in the dressing.
ginger - Substitute with ground turmeric: Ground turmeric provides a warm and earthy flavor, adding a unique twist as a substitute for ginger in the dressing.
garlic - Substitute with shallots: Shallots offer a milder and sweeter flavor compared to garlic, providing a subtle aromatic element to the dressing.
canola - Substitute with olive oil: Olive oil adds a fruity and rich flavor, serving as a healthy alternative to canola oil in the dressing.
sesame oil - Substitute with peanut oil: Peanut oil provides a nutty flavor and can be used as a substitute for sesame oil to enhance the dressing.
sesame seeds - Substitute with sunflower seeds: Sunflower seeds offer a similar nutty flavor and crunchy texture, making them a suitable replacement for sesame seeds in the salad.
Presenting Your Sesame Soy Chopped Mason Jar Salad
Layer ingredients strategically: Begin by layering the ingredients in a visually appealing manner, ensuring that each component is evenly distributed throughout the jar.
Incorporate vibrant colors: Utilize a variety of colorful vegetables such as vibrant red bell peppers, crisp green snow peas, and purple cabbage to create an eye-catching display that is visually stimulating.
Emphasize freshness: Highlight the freshness of the ingredients by arranging them in a way that showcases their natural beauty, allowing the vibrant colors and textures to shine through.
Balance flavors and textures: Ensure that each bite offers a harmonious balance of flavors and textures, with the crispness of the vegetables complementing the nutty richness of the sesame soy dressing.
Highlight the dressing: Showcase the sesame soy dressing by allowing it to cascade down the layers of the salad, creating an enticing visual presentation that also ensures even distribution of flavors.
Garnish with sesame seeds: Sprinkle a generous amount of sesame seeds on top of the salad just before serving, adding a touch of elegance and a delightful crunch to the dish.
Use high-quality mason jars: Select premium, clear mason jars that allow the vibrant colors of the salad to shine through, adding a touch of sophistication to the presentation.
Create a sense of anticipation: Assemble the salad in a way that builds anticipation, with each layer offering a glimpse of the delightful flavors and textures that await the diner.
Essential Tools for Making a Chopped Mason Jar Salad
- Cutting board: A flat surface used for cutting and preparing ingredients.
- Chef's knife: A versatile knife used for chopping, slicing, and dicing.
- Mixing bowl: Used for combining ingredients and mixing.
- Whisk: Used for blending and mixing ingredients together.
- Measuring cups and spoons: Used for accurately measuring ingredients.
- Salad spinner: Used for washing and drying salad greens.
- Mason jars: Used for storing and transporting the salad.
- Small mason jar: Used for preparing and storing the dressing.
- Vegetable peeler: Used for peeling and preparing vegetables.
- Garlic press: Used for mincing garlic.
- Can opener: Used for opening cans of ingredients such as edamame or sesame oil.
- Cutting knife: Used for slicing and cutting vegetables.
- Saucepan: Used for heating and preparing the dressing ingredients.
- Measuring spoons: Used for precise measurement of small amounts of ingredients.
- Salad tongs: Used for tossing and serving the salad.
- Plates: Used for serving the salad when ready to eat.
Storing and Freezing Your Chopped Mason Jar Salad
- These mason jar salads can be stored in the refrigerator for up to 5 days, making them perfect for meal prepping and grabbing on-the-go lunches throughout the week.
- To ensure the salads stay fresh and crisp, make sure to layer the ingredients in the correct order, with the dressing at the bottom and the lettuce at the top. This prevents the lettuce from getting soggy.
- If you want to include any proteins like chicken, tofu, or hard-boiled eggs, add them in the middle layer, between the vegetables and the lettuce.
- When you're ready to eat, simply shake the jar vigorously to distribute the dressing evenly and pour the contents into a bowl or onto a plate.
- These salads are not suitable for freezing, as the vegetables will lose their texture and become mushy upon thawing. It's best to enjoy them fresh from the refrigerator.
Interesting Trivia About Chopped Mason Jar Salads
The sesame soy chopped mason jar salad recipe is a convenient and healthy option for meal prep. It can be easily customized with various vegetables and protein sources, making it a versatile choice for different dietary preferences. This salad is a great source of plant-based protein, fiber, and essential nutrients, making it a nutritious and satisfying meal option. Additionally, the use of mason jars allows for easy storage and portability, making it a perfect option for on-the-go lunches or picnics. This recipe showcases the delicious combination of fresh, crunchy vegetables and a flavorful sesame soy dressing, providing a delightful dining experience.
Is Making Sesame Soy Chopped Mason Jar Salad Cost-Effective?
This sesame soy chopped mason jar salad recipe is highly cost-effective for a household. The ingredients, including edamame, bell peppers, snow peas, and cabbage, are affordable and readily available. The dressing, made with soy sauce, lemon juice, and sesame oil, is also economical. This recipe offers a healthy and satisfying meal for a family of four at an approximate cost of $20. The overall verdict rating for this recipe is 9/10, considering its nutritional value, ease of preparation, and budget-friendly nature.
Is This Chopped Mason Jar Salad Healthy or Unhealthy?
This sesame soy chopped mason jar salad recipe is a nutritious and well-balanced meal. It is packed with a variety of colorful vegetables, providing a wide range of vitamins, minerals, and antioxidants. The edamame and lettuce offer a good source of protein and fiber, which can help keep you feeling full and satisfied. The sesame soy dressing is made with healthy ingredients like soy sauce, lemon juice, honey, ginger, and garlic, which add flavor without relying on unhealthy fats or excessive sugar.
However, there are a few areas where this recipe could be improved to make it even healthier:
- Swap the canola oil in the dressing for a healthier option like avocado oil or extra virgin olive oil, which are rich in heart-healthy monounsaturated fats
- Add a source of lean protein, such as grilled chicken or tofu, to increase the protein content and make the salad more satiating
- Include a whole grain, like quinoa or brown rice, to boost the fiber content and provide a source of complex carbohydrates
- Reduce the amount of soy sauce in the dressing to lower the sodium content, or use a low-sodium variety
- Add a sprinkle of nuts or seeds, such as almonds or pumpkin seeds, for a dose of healthy fats and extra crunch
Editor's Take on This Sesame Soy Chopped Mason Jar Salad Recipe
This sesame soy chopped mason jar salad recipe is a delightful combination of fresh, crunchy vegetables and a flavorful sesame soy dressing. The use of mason jars makes it convenient for meal prep and on-the-go lunches. The dressing is well-balanced with the perfect blend of soy sauce, lemon juice, honey, and sesame oil, adding a savory and slightly sweet flavor to the salad. The vibrant colors and textures of the vegetables make this salad not only delicious but also visually appealing. It's a great way to enjoy a healthy and satisfying meal.
Enhance Your Sesame Soy Chopped Mason Jar Salad Recipe with These Unique Side Dishes:
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Appetizer and Dessert Pairings for Sesame Soy Chopped Mason Jar Salad
Why trust this Sesame Soy Chopped Mason Jar Salad Recipe:
This recipe offers a delightful combination of fresh and vibrant vegetables with a flavorful sesame soy dressing. The use of edamame, bell peppers, snow peas, and purple cabbage ensures a nutrient-packed meal. The sesame soy dressing adds a perfect balance of savory and sweet flavors, featuring soy sauce, lemon juice, honey, and ginger. With the convenience of being prepared in advance and stored in mason jars, this recipe is a convenient and trustworthy option for a delicious and nutritious meal.
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