Searching for a delicious and convenient plant-based lunch option? Dive into my Bean Salad Mason Jar Meal Prep. In today’s fast-paced world, finding time to prepare nutritious meals can be challenging. That’s where mason jar meal prep comes in handy.
It’s a simple and efficient way to prepare healthy meals in advance, ensuring you have delicious options ready to enjoy throughout the week. You can view my full collection of plant based meal prep recipes here.
Benefits of Mason Jar Meal Prep
Mason jar meal prep offers several advantages. It allows you to portion out your meals, making it easier to control portion sizes and stick to your dietary goals. Additionally, preparing meals in advance saves time during busy weekdays and reduces the temptation to opt for less healthy takeout options.
Overview of Bean Salad Mason Jar Meal Prep
One popular option for mason jar meal prep is the 3 Bean Salad. Packed with protein, fiber, and flavor, this salad is both satisfying and nutritious. By layering the ingredients in mason jars, you can create convenient grab-and-go meals that are perfect for lunches or quick dinners.
On Ingredients & Substitutions
Bean Salad Ingredients
Variety of Beans
The heart of the 3 Bean Salad is, of course, the beans. You can use any combination of beans you like, but a common choice includes chickpeas, red kidney beans, and white beans. These legumes provide a hearty base for the salad and are rich in protein and fiber.
Banana Peppers
Banana peppers add a subtle kick to the salad, complementing the flavors of the beans. If you prefer a spicier option, you can substitute peperoncino or other hot peppers.
Kalamata Olives
Kalamata olives contribute a briny, savory flavor to the salad. If you’re not a fan of olives, you can omit them or substitute with another type of olive or pickled vegetable.
Roasted Red Peppers
Roasted red peppers add sweetness and a pop of color to the salad. If you don’t have roasted red peppers on hand, you can roast fresh bell peppers or use jarred roasted peppers.
Red Onion
Finely diced red onion provides a sharp, tangy flavor to the salad. If you find raw onions too pungent, you can soak them in cold water for a few minutes before adding them to the salad to mellow their flavor.
Parsley
Fresh parsley adds brightness and freshness to the salad. If you don’t have parsley, you can substitute with cilantro or another fresh herb of your choice.
Vegan Mozzarella
Chunks of vegan mozzarella add creaminess to the salad. If you don’t have vegan mozzarella, you can use vegan parmesan or omit the cheese altogether.
Vinaigrette Dressing Ingredients
Extra Virgin Olive Oil, Red Wine Vinegar, Lemon Juice & Zest, Garlic & Italian Seasoning, and Maple Syrup.
Toppings
Greens, Hot Sauce.
Helpful Tools for Making 3 Bean Salad Mason Jar Meal Prep
- Mason Jars
- Whisk
- Mixing Bowl
- Cutting Board and Knife
How to Make 3 Bean Salad Mason Jar Meal Prep
Making the Dressing
In a small bowl, whisk together extra virgin olive oil, red wine vinegar, lemon juice, lemon zest, minced garlic, Italian seasoning, maple syrup, salt, and pepper until well combined. Set aside.
Preparing the Bean Salad
In a large mixing bowl, combine the variety of beans, banana peppers, kalamata olives, roasted red peppers, red onion, parsley, and vegan mozzarella. Drizzle the prepared dressing over the salad and toss gently to coat all the ingredients evenly.
Assembling the Meal Prep
Divide the bean salad evenly among 5 large mason jars. If desired, add a dash of hot sauce to each jar for an extra kick. Top each jar with a generous handful of greens. Note: For maximum freshness, add the greens to the jars just before serving.
Tips & Tricks for Perfect 3 Bean Salad Mason Jar Meal Prep
Keep Ingredients Fresh
To ensure your salad stays fresh throughout the week, store it in airtight mason jars in the refrigerator. Adding a layer of greens on top helps create a barrier that prevents the other ingredients from getting soggy.
Customize to Taste
Feel free to customize the salad to suit your preferences. You can adjust the seasoning in the dressing, swap out ingredients based on what you have on hand, or add additional toppings like avocado or nuts for extra flavor and texture.
Layer Ingredients Strategically
When assembling the salad in the mason jars, layer the ingredients strategically to prevent them from becoming soggy. Start with the sturdier ingredients like beans and peppers at the bottom, followed by the softer ingredients like onions and herbs, and finish with the greens on top.
FAQ
Yes, you can customize the salad with your favorite beans or whatever you have available in your pantry.
Properly stored in airtight containers, the salad can last up to 4-5 days in the refrigerator.
Absolutely! Feel free to use any type of vegan cheese you prefer, or omit it altogether for a dairy-free option.
While mason jars are convenient for meal prep, you can also use any airtight container to store the salad.
3 Bean Salad Mason Jar Meal Prep
Ingredients
Bean Salad
- 3 19oz cans beans of choice, rinsed and drained (I used chickpeas, red kidney beans and white beans)
- ½ cup banana peppers, sliced or peperoncino
- ½ cup sliced kalamata olives
- ½ small jar of roasted red peppers, finely diced (about 5 small roasted red peppers)
- ½ red onion, finely diced
- ½ bunch parsley, finely chopped
- ⅓ cup vegan mozzarella cut into tiny cubes (sub vegan parm)
Vinaigrette Dressing
- ¼ cup extra virgin olive oil
- 3 tbsp red wine vinegar
- 2 tbsp fresh lemon juice
- 1 tbsp fresh lemon zest (optional)
- 1 clove minced garlic
- 1 tbsp Italian seasoning
- salt & pepper to taste
- 1 tsp maple syrup
Toppings
- 4 large handfuls of greens (I used arugula, but mixed greens are great also)
- hot sauce (optional)
Instructions
Making the Dressing
- Prepare the dressing in a small bowl by whisking together olive oil, red wine vinegar, lemon juice, lemon zest, garlic, Italian seasoning, maple syrup, salt & pepper. Set aside.
Preparing the Bean salad
- In a large mixing bowl, add the beans, banana peppers, olives, roasted red peppers, parsley, red onion, and vegan cheese.
- Drizzle the dressing overtop of the bean salad, and toss gently to combine.
Assembling the Meal Prep
- Divide the bean salad into 5 large mason jars. Add hot sauce if desired. Top each jar with a large handful of greens. Tip: Add the greens on the day of to keep them extra fresh. Enjoy!
Video
Notes
Nutrition
Conclusion: Bean Salad Mason Jar Meal Prep
In conclusion, 3 Bean Salad Mason Jar Meal Prep is a versatile and nutritious option for busy individuals looking to eat well on the go. With a combination of protein-packed beans, vibrant vegetables, and tangy dressing, this salad is both satisfying and delicious. By following the simple steps outlined above, you can enjoy a week’s worth of healthy lunches with minimal effort.
Great meal prep, loving the bean salad kept nicely all week, and I love the flavor and the dressing was amazing.
Thank you! I’m so happy to hear the bean salad worked well for your meal prep. The flavor and dressing are key!
This was a great meal prep thank you. I made this also for my husband and he had quite some gas. Any tips on how to reduce this?
Very nice recipe! Thank you!
thank you so much! so happy you loved it 🙂