Superfood Jam Jar Salad

by Jonathan Cheung

Full of nutritious veggies and high-fiber quinoa, this salad is the perfect ‘easy-to-make’ meal for a healthy lunch on the go.

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  • 1 cup/ 250mL Dainty Brown Basmati Rice
  • ½ cup/ 125mL Quinoa
  • 1½ cups/ 375mL Water for rice (Plus extra water to cook the quinoa)
  • ¼ cup/ 65mL English Cucumber, diced
  • 1 cup/ 250mL Cherry Tomatoes, quartered
  • 1 large Carrot, peeled & diced
  • 1 Yellow or Green Zucchini, grated
  • 1 cup/ 250mL Canned Black Beans, drained & rinsed
  • ½ cup/ 125mL Feta
  • 2 cups/ 500mL Baby Arugula, Baby Spinach, or Kale
  • ½ cup/ 125mL Toasted Pumpkin Seeds

Maple Mustard Vinaigrette

  • 3 tbsp/ 45mL Red Wine Vinegar
  • 2 tbsp/ 30mL Dijon Mustard
  • 1 tbsp/ 15mL Maple Syrup
  • 6 tbsp/ 90mL Extra Virgin Olive Oil
  • Salt & Pepper



Bring a medium pot with several cups of water to a boil.


Rinse the quinoa and drain, then add to the boiling water and cook for 15-20 minutes, or until tender. Drain well and lay out on a baking sheet to steam dry for 10 minutes.


Place the Dainty Brown Basmati rice in a pot and cover with 1½ cups (375mL) water. Bring to a boil, immediately reduce the heat to low and cover. Cook for 15 minutes. Turn off the heat and allow to rest for 10 minutes. When done, spread out onto a baking sheet and allow to steam dry for 10 minutes.


Prepare the dressing by whisking together the vinegar, dijon, and maple syrup in a small bowl. While whisking, drizzle in the olive oil. Season with a pinch of salt and pepper.


In a bowl, mix together the diced cucumber, tomato, and carrot. In a separate bowl, stir together the quinoa and rice.


Prepare 4 clean 1L canning jars. Start by adding in 4 tbsp of the dressing. Add in the mixed cucumber mixture. Add in the black beans, followed by the grated zucchini or squash. Crumble in the feta. Add in a generous amount of the rice and quinoa mixture. Top with greens and the pumpkin seeds. Seal and refrigerate.

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