10 insalate in vaso | Meal prep facile: pronte in 5 minuti e durano 7 giorni in frigo
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6 recipes
vegetariangluten-freedairy-freeegg-freeplant-based
Insalata in Vaso, or salad in a jar, is a modern Italian take on salads that emphasizes freshness and convenience. This dish is often enjoyed as a quick lunch or a portable meal, making it popular among busy individuals and health-conscious eaters. The layering technique not only keeps ingredients fresh but also allows for a visually appealing presentation. Today, variations abound globally, with countless combinations of vegetables, proteins, and dressings.
Ingredients
- โmixed greens
- โcherry tomatoes
- โcucumbers
- โcarrots
- โbell peppers
- โred onion
- โchickpeas
- โfeta cheese
- โolive oil
- โbalsamic vinegar
- โsalt
- โblack pepper
- โherbs
- โavocado
Instructions
- 1Prepare all ingredients by washing and chopping them into bite-sized pieces.
- 2Start with the dressing by combining olive oil and balsamic vinegar in a small bowl.
- 3Season the dressing with salt, black pepper, and herbs to taste.
- 4In a clean jar, layer the ingredients starting with the dressing at the bottom.
- 5Add chickpeas next to prevent them from getting soggy.
- 6Layer in the chopped vegetables: cucumbers, bell peppers, carrots, and red onion.
- 7Next, add the cherry tomatoes, placing them whole on top.
- 8Add a layer of mixed greens to fill the jar, packing them in gently.
- 9Finish with crumbled feta cheese on the top layer.
- 10Seal the jar tightly with a lid and store in the refrigerator until ready to serve.
- 11When ready to eat, shake the jar to mix the ingredients and enjoy.
Ingredient Alternatives
feta cheese
Healthier: cottage cheese
Cheaper: ricotta cheese
Cottage cheese is lower in fat and calories.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Canola oil is more affordable and has a neutral flavor.
balsamic vinegar
Healthier: apple cider vinegar
Cheaper: red wine vinegar
Red wine vinegar is often less expensive.
chickpeas
Healthier: edamame
Cheaper: canned beans
Canned beans are a budget-friendly protein alternative.
Techniques
layeringmixing
Equipment
jarsmall bowlknifecutting board
๐ถ๏ธ๐ถ๏ธ๐ถ๏ธLowmilk
Also Known As
Jar SaladSalad in a Jar
pescatarian
Ingredients
- โ4 cups mixed salad greens
- โ1 cup cherry tomatoes, halved
- โ1 cucumber, sliced
- โ1/2 cup red onion, thinly sliced
- โ1 cup cooked shrimp, peeled and deveined
- โ1 cup crab meat
- โ1/4 cup feta cheese, crumbled
- โ1/4 cup olives, pitted and sliced
- โ1/4 cup olive oil
- โ2 tbsp lemon juice
- โ1 tsp salt
- โ1/2 tsp black pepper
- โ1 tsp dried oregano
Instructions
- 1In a large bowl, combine the mixed salad greens, cherry tomatoes, cucumber, and red onion.
- 2Add the cooked shrimp and crab meat to the salad bowl.
- 3Sprinkle the feta cheese and olives over the top of the salad.
- 4In a small bowl, whisk together the olive oil, lemon juice, salt, black pepper, and dried oregano to make the dressing.
- 5Drizzle the dressing over the salad and toss gently to combine all ingredients.
- 6Taste and adjust seasoning if necessary, adding more salt or pepper as desired.
- 7Serve immediately, garnished with additional feta cheese if desired.
Equipment
large mixing bowlsmall bowlwhiskserving plates
vegetarian
Ingredients
- โ4 cups mixed greens
- โ1 cup strawberries, sliced
- โ1 cup blueberries
- โ1/2 cup feta cheese, crumbled
- โ1/4 cup walnuts, chopped
- โ1/4 cup balsamic vinaigrette
- โ1 tbsp honey
- โ1/2 tsp salt
- โ1/4 tsp black pepper
Instructions
- 1In a large bowl, combine the mixed greens, strawberries, and blueberries.
- 2Add the crumbled feta cheese and chopped walnuts to the bowl.
- 3In a small bowl, whisk together the balsamic vinaigrette, honey, salt, and black pepper.
- 4Drizzle the dressing over the salad and toss gently to combine.
- 5Serve immediately, garnished with additional walnuts if desired.
Equipment
large bowlsmall bowlwhisk
vegetariangluten-free
Ingredients
- โ4 cups mixed greens
- โ1 cup cherry tomatoes, halved
- โ1 cup cucumber, diced
- โ1/2 cup red onion, thinly sliced
- โ1/2 cup feta cheese, crumbled
- โ1/4 cup fresh basil, chopped
- โ1/4 cup olive oil
- โ2 tbsp balsamic vinegar
- โ1 tsp salt
- โ1/2 tsp black pepper
Instructions
- 1In a large bowl, combine the mixed greens, cherry tomatoes, cucumber, and red onion.
- 2Add the crumbled feta cheese and chopped basil to the bowl.
- 3In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and black pepper to create the dressing.
- 4Pour the dressing over the salad ingredients in the large bowl.
- 5Toss the salad gently to combine all ingredients and coat them with the dressing.
- 6Taste and adjust seasoning if necessary, adding more salt or pepper as desired.
- 7Serve immediately for the freshest taste.
Equipment
large bowlsmall bowlwhisk
Ingredients
- โ2 lbs fresh potatoes
- โ1/2 cup mayonnaise
- โ1/4 cup sour cream
- โ1 tbsp Dijon mustard
- โ1/2 cup chopped celery
- โ1/2 cup chopped red onion
- โ1/4 cup chopped fresh parsley
- โ1 tsp salt
- โ1/2 tsp black pepper
- โ1/2 tsp paprika
Instructions
- 1Wash and peel the potatoes, then cut them into bite-sized cubes.
- 2Place the potatoes in a large pot and cover with water. Add a pinch of salt and bring to a boil.
- 3Cook the potatoes for about 10-15 minutes, or until they are fork-tender. Drain and let cool.
- 4In a large mixing bowl, combine the mayonnaise, sour cream, Dijon mustard, salt, black pepper, and paprika. Mix well.
- 5Add the cooled potatoes to the bowl with the dressing and gently fold to combine.
- 6Stir in the chopped celery, red onion, and parsley until evenly distributed.
- 7Taste and adjust seasoning if necessary.
- 8Cover the salad and refrigerate for at least 1 hour to allow the flavors to meld.
- 9Serve chilled as a side dish.
Equipment
large potmixing bowlcolanderspatula
vegetariangluten-free
Ingredients
- โ2 cups mixed greens
- โ1 cup cherry tomatoes, halved
- โ1 cucumber, diced
- โ1/2 red onion, thinly sliced
- โ1/2 cup Kalamata olives, pitted and halved
- โ1/4 cup feta cheese, crumbled
- โ1/4 cup olive oil
- โ2 tbsp red wine vinegar
- โ1 tsp dried oregano
- โSalt and pepper to taste
Instructions
- 1In a large bowl, combine the mixed greens, cherry tomatoes, cucumber, red onion, and Kalamata olives.
- 2In a small bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper to create the dressing.
- 3Pour the dressing over the salad ingredients and toss gently to combine.
- 4Sprinkle the crumbled feta cheese on top of the salad.
- 5Serve immediately or refrigerate for up to 30 minutes before serving to allow flavors to meld.
Equipment
large bowlsmall bowlwhisk
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