Deconstructed Sushi Bowl – Mason Jar Salad

by | Nov 26, 2018 | Batch Cooking/Meal Prep, Lunch/Dinner, Uncategorized, Vegetarian/Vegan

Mason jar salads are perfect for meal prep! These deconstructed sushi bowl mason jar salads with sriracha mayo and maple soy dressing are vegan (is you use vegan mayonnaise). You can also make them gluten free if you use tamari in place of the soy sauce. This recipe is for 4 salads, so you can have them all week long.

What are mason jar salads and how to you layer them?

Mason jar salads are one of my go-to meal preps! It is a way to prepare all of your salad ingredients (including the dressing) in one container. You can make 5 at a time and they will last in the fridge for the week. The key to making them stay fresh is to layer the ingredients in the proper order so that the dressing is separated from salad ingredients that could become soggy (like lettuce and soft vegetables). Then, when you are ready to eat, just shake up the jar, pour into a bowl and eat!

Layer your mason jar salads like this:

Layer 1: 1-2 tbsp dressing

Layer 2: Hard vegetables (like carrots, cabbage, red peppers)

Layer 3: Whole grains (rice, quinoa, gamut)

Layer 4: Protein (beans and legumes, tofu or chicken)

Layer 5: Soft vegetables (tomatoes, cucumber)

Layer 6: Greens (spinach, romaine lettuce, kale)

Layer 7: Cheese, nuts or avocado (if using)

I was inspired by a sushi bowl I ordered from a restaurant recently, so decided to try making it into a mason jar salad. As you can see from the ingredients below, there is so much colour and variety!

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Deconstructed Sushi Bowl - Mason Jar Salads

Delicious vegan meal prep recipe. This recipe is for 4 mason jar salads (in 500ml jars)

Servings 4

Ingredients

  • 2 cup cooked brown rice
  • 340 g package of tofu, cubed*
  • 1 avocado, diced
  • 3-4 green onions, sliced thin
  • 1/2 cup matchstick carrots
  • 1 cup red or yellow peppers, diced
  • 1 cup sliced cucumbers
  • 1 cup red cabbage, sliced thin

Sriracha Mayo

  • 4 tbsp mayonnaise (or vegan mayonnaise)
  • 1 tbsp Sriracha

Maple Soy Dressing

  • 2 tbsp soy sauce
  • 1.5 tbsp maple syrup
  • 2 tsp sesame oil

*Note you can use 2 cups of cooked edamame shelled in place of the tofu

Instructions

  1. Cook your brown rice. Let cool completely before assembling mason jar salads.

  2. Make the sriracha mayo: Whisk the sriracha and mayonnaise together in a small bowl. Set aside

  3. Make the maple soy dressing: Whisk all the dressing ingredients together in a small bowl. Set aside. 

  4. Now its time to assemble everything!

Layer each of your four mason jars in the following order

  1. 1-2 tbsp maple soy dressing (double the dressing recipe if using 2 tbsp as there is enough for 1 tbsp)

  2. 1/4 cup each carrots, cabbage and red/yellow peppers

  3. 1/2 cup cooked brown rice

  4. 1 tbsp Sriracha Mayo

  5. 1/4 of the block of tofu (about 85g cubed tofu). You can replace this with 1/2 cup edamame or chickpeas

  6. 1/4 cup sliced cucumber

  7. 1/4 of the green onion sliced (about 1-2 tbsp)

  8. 1/4 of the diced avocado (about 1/4 of an avocado)

  9. Repeat for all of the mason jars and place the lid on top and store in the fridge. Eat within 4-5 days. When ready to eat, shake up the contents of the jar, pour into a bowl and eat. 

Hope you enjoy this recipe!

-Andrea Docherty, RD