Heart-Healthy Mediterranean Greek Mason Jar Salad | Lower Cholesterol Meal Prep (4 Jars)

feta cheese

🥗Healthier: tofu feta

💰Cheaper: ricotta cheese

Tofu feta is lower in calories and dairy-free.

kalamata olives

🥗Healthier: green olives

💰Cheaper: black olives

Green olives are lower in sodium.

red wine vinegar

🥗Healthier: apple cider vinegar

💰Cheaper: white vinegar

Apple cider vinegar offers a milder flavor.

mixed greens

🥗Healthier: spinach

💰Cheaper: romaine lettuce

Spinach is nutrient-dense and often less expensive.

Prepare the dressing by combining 4 tablespoons of extra virgin olive oil, 8 tablespoons of fresh lemon juice, 4 tablespoons of red wine vinegar, 2-3 cloves of minced garlic, 1 teaspoon of oregano, 0.5 teaspoon of turmeric, and 0.5 teaspoon of black pepper in a bowl.

Mix the dressing ingredients until well combined.

Pour approximately 3 tablespoons of the dressing into the bottom of each of the four mason jars.

Add 2 cups of cooked white beans evenly into the jars on top of the dressing.

Layer in 1.5 cups of artichoke hearts into each jar.

Add 1.5 cups of diced cucumbers on top of the artichoke hearts in each jar.

Next, layer 2 cups of halved cherry tomatoes into the jars.

Add 1.5 cups of Kalamata olives into each jar, about 5 olives per jar.

Sprinkle 2 tablespoons of capers evenly across the jars, about half a tablespoon per jar.

Finally, add 4 tablespoons of nutritional yeast, about 1 tablespoon per jar, on top of the ingredients.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens