Main dish, fish/seafood

Mason Jar Power Salad with Chickpeas & Tuna

Mason Jar Power Salad with Chickpeas & Tuna
Prep Time
10
Cook Time
0
Total Time
10

Overview

This power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don't need to massage or cook it to make it tender.

Nutritional Information

1 Servings
Calories430
Carbohydrates30g
Fat23g
Saturated Fat3g
Mono Fat15g
Protein26g
Cholesterol30mg
Dietary Fiber8g
Potassium884mg
Sodium496mg

Ingredients

1 clove garlic , minced
1 tablespoon white-wine vinegar
1 ½ teaspoons Dijon mustard (coarse or smooth)
½ teaspoon honey
⅛ teaspoon salt
Freshly ground pepper to taste
⅓ cup extra-virgin olive oil or canola oil
3 cups bite-sized pieces chopped kale
1 2.5-ounce pouch tuna in water
½ cup canned chickpeas , rinsed
1 medium carrot , shredded

Instructions

  • To prepare the vinaigrette, whisk garlic, vinegar, mustard, honey, salt and pepper in a small bowl. Slowly whisk in oil. (Makes 1/2 cup.)

  • To assemble the salad, toss kale and 2 tablespoons of the vinaigrette in a bowl, then transfer to a 1-quart mason jar. Top with tuna, chickpeas and carrot. Screw lid onto the jar and refrigerate for up to 2 days.

  • To serve, empty the jar contents into a bowl and toss to combine the salad ingredients with the dressed kale.