If you’re looking for a simple, delicious way to increase your daily fiber intake, these Fiber-Packed Salad Jars are the perfect solution. They’re easy to prep, portable, and full of wholesome ingredients that support gut health and keep you feeling satisfied throughout the day.
Whether you’re heading to work, chasing little ones at home, or just want a ready-made lunch waiting in the fridge, these salad jars are a fuss-free option that doesn’t skimp on flavor or nutrition. With roasted vegetables, protein-rich chickpeas, and smul’s hearty blend of bulgur wheat, lentils, and quinoa, they tick all the boxes for a balanced, fiber-forward meal.
Ingredients (Makes 2 servings)
For the dressing:
- 200g Greek yoghurt
- Juice of 1 lemon
- 1 handful fresh herbs (parsley and/or coriander)
- Salt to taste
For the salad:
- 300g butternut
- 200g baby marrow
- 1 tbsp olive oil
- Pinch of salt
- 1 tin chickpeas (rinsed and drained)
- 1 bag smul’s Bulgur Wheat, Lentil & Quinoa blend
- 60g feta
- 2 handfuls fresh spinach
Method
Preheat your oven to 200°C (392°F).
- Peel and chop the butternut into bite-sized cubes. Slice the baby marrow into rounds or half-moons. Rinse and drain the chickpeas.
- Toss the butternut and baby marrow with olive oil and a pinch of salt. Spread them out on a baking tray and roast for 20–25 minutes, until golden and tender. Set aside to cool.
- Prepare the dressing by mixing together the Greek yoghurt, lemon juice, finely chopped herbs, and salt to taste.
- Heat the smul grain blend in the microwave for 90 seconds according to package instructions.
- Assemble your jars: Start with the yoghurt dressing at the bottom, followed by the chickpeas, warm smul grains, roasted vegetables, crumbled feta, and top it off with fresh spinach.
- When you're ready to eat, simply tip the jar onto a plate, give it a good mix, and enjoy!
Why You'll Love These Salad Jars
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Fiber-Rich: With chickpeas, whole grains, and fresh veggies, you’re giving your gut exactly what it loves.
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Meal Prep Friendly: Make them ahead for grab-and-go convenience.
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Balanced & Satisfying: Protein, healthy fats, fiber, and plenty of flavor in every bite.
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Customisable: Swap out veggies based on the season or what you have on hand.
Storage Tip:
Store your salad jars in the fridge for up to 3 days. Keeping the dressing at the bottom helps everything stay fresh and crisp!
