Mason Jar Salads


Mason jar salads are all over the Internet. And I just had to give them a try. In this post I’ll show you exactly how I made them but first a riddle:

What do you get when you go outside on the deck and forget about your yellow split peas boiling away on the stove?…..

Well, yes, mush but I’ve just learned it actually has a name: fava!

What the heck does this have to do with mason jar salads?

There is a connection. Promise.

Just a little background first….

Thing is, it was the nicest day we’ve had this spring so far and I just had to get out a relax in the sun for a few minutes while the baby napped.

Only thing is, I forgot my boiling pot of split yellow peas on the stove and came in to quite a mess.

But, all is not lost because I discovered something called “fava”!

Not to be confused with the fava bean though.

Fava the dish, is super popular in Greek culture. It’s a puree of yellow split peas flavored with onion and cooked and served with olive oil. Usually it’s served at room temperature with other small dishes for an appetizer-style meal. Learn more about it here.

Mason Jar Salads

Anyways, since I was going to put the split peas in my salad, I thought why not have a base of fava instead?

Really, with mason jar meal salads, anything goes!

The fava fits nicely because of the different texture and the protein and fibre boost it gives the salad.

Mason Jar Salads

Out of the recipe I managed to get four, meal salads. On a hungry day, I may add some leftover salmon too.

I decided to go with a very simple dressing for this mason jar salad – a honey mustard vinaigrette.

Because of the strawberries and goat cheese, I think a bottle balsamic vinegar would go nicely too though.

The recipe makes 1/2 cup so you can keep in the fridge for a few days.



P.S. If you’re using the glass containers and eating right out of them, try and mix some fava in as you eat and get some dressing on it. It can be a little dry when served at room temperature.

Mason Jar Salads


Mason Jar Salads
Serves 4
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Total Time
30 min
Total Time
30 min
276 calories
24 g
0 g
19 g
5 g
2 g
322 g
168 g
6 g
0 g
18 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 276
Calories from Fat 170
% Daily Value *
Total Fat 19g
Saturated Fat 2g
Trans Fat 0g
Polyunsaturated Fat 6g
Monounsaturated Fat 12g
Cholesterol 0mg
Sodium 168mg
Total Carbohydrates 24g
Dietary Fiber 5g
Sugars 6g
Protein 5g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. Fava - cooked yellow split peas till mushy and lumpy still; takes ~45 minutes.
  2. 1 cup brown rice, cooked
  3. 1 large cucumber, chopped
  4. 1 cup diced cherry tomatoes
  5. 1 cup diced strawberries
  6. 1 package goat cheese
  7. Spinach
  8. Fresh cracked pepper to taste
  1. 1 clove garlic, minced
  2. 1 tablespoon red-wine vinegar
  3. 1 1/2 teaspoons Dijon mustard, (coarse or smooth)
  4. 1/2 teaspoon honey
  5. 1/8 teaspoon salt
  6. Freshly ground pepper, to taste
  7. 1/3 cup canola oil
  1. 1. Layer the items as follows and divide between 4 containers and/or large mason jars: fava, brown rice, cucumber, tomatoes, strawberries, goat cheese, cracked pepper, fill with spinach
  2. 2. Seal tightly.
  3. 3. When ready to eat, put on plate and add 2 Tbsp of the dressing on top.
  4. Enjoy!
  1. If you don't have time to make fava, throw some chickpeas in the bottom and top with a little salt and pepper and olive oil.
The Love Carbs Coach https://lovecarbscoach.com/

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