9856

Jam jar salads

  • serves 8
  • Easy

Deliciously healthy and packed with fresh ingredients, this salad can be made in advance and is ideal for picnics. Need ideas for dressing? Rapeseed oil is a good choice, as it is low in saturated fat and rich in omega 3.

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Ingredients

  • chicken or vegetable stock 300ml
  • bulgar wheat 150g
  • dill 1/2 tbsp, chopped
  • mint 1/2 tbsp, chopped
  • cooked beetroot diced
  • cucumber 1/2, diced
  • radish 200g, quartered
  • feta 200g, crumbled
  • baby gem lettuce 2, shredded
  • Dijon mustard 2 tbsp
  • white wine vinegar 3 tbsp
  • rapeseed oil
  • honey 2 tsp 

Method

  • Step 1

    Heat the stock to boiling point and pour it over the bulgar wheat, cover and leave for 20 minutes to soak. Chill until cold. Mix through the herbs and some seasoning.

  • Step 2

    Layer up the salads into 8 jam jars: pack bulgar wheat at the bottom, then top with beetroot, cucumber, radish, feta and finally lettuce. Put the mustard, vinegar, 4 tbsp oil, the honey and some seasoning in a separate jar and shake well to make a dressing. Seal the jars and pack up for your picnic. 

Nutritional Information

  • Kcals 220
  • Carbs 20.5g
  • Protein 8.4g
  • Fat 11.5g
  • Salt 1.5g
  • Fibre 3.5g
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