Home Recipes by Type Salads
3030 Minutes or LessVGVegetarian
4.80
/5
15 minutes mins
28 Comments
Jump to Recipe
By: Rachel GurkPosted: 08/22/2016
This post may contain affiliate links. Please read my disclosure policy.
A salad so beautiful, you’ll barely want to eat it! But you’ll definitely want to because this southwestern chopped salad is full of flavor, thanks to an easy to make dressing and tons of great vegetables.
Recipe Overview
Why you’ll love it: This chopped salad is so crunchy and colorful! You can make it in a bowl if you prefer.
How long it takes: 15 minutes
Equipment you’ll need: measuring cup, sharp knife, jar or bowl
Servings: 1 large salad
Beautiful layers of flavor and nutrition make this mason jar salad a meal prep dream come true! You’ll look forward to this vegetarian southwestern chopped salad waiting for you in your fridge.
Mason jar salads are all the rage lately, and for good reason! The dressing waiting at the bottom is kept separate from the other ingredients, preventing the horrors of a soggy salad. They are perfect for meal prep on the weekend and easy weekday meals, all ready to go with no soggy salad.
Have you tried my caprese mason jar salad? Try it with that basil in your garden you need to use!
Dressing: All you need are two simple ingredients: canned enchilada sauce and Greek yogurt. It’s full of flavor thanks to the enchilada sauce (you can use mild or medium, whatever you prefer) and the yogurt makes it so creamy.
Grain: Layered on top of the dressing in the mason jar is your favorite grain. I use freekeh in mine, but quinoa or brown rice are good choices, too.
Black Beans: On top of the grain, add black beans or pinto beans. They provide protein so you’ll be full all afternoon.
Chopped Vegetables: Lastly are all the beautiful vegetables. I use green onions, tomato, jicama, red cabbage, bell peppers, corn and cilantro. Choose what you like or happen to have in the fridge. You can make as many or as few layers as you like.
To Serve: When you’re ready to eat, you just need to dump it in a bowl and mix it all together. By the way, this salad doesn’t have to be made in a jar. You can put the ingredients in a bowl, add the dressing, mix it together, and eat it right away.
Happy lunching!
Did you make this? Be sure to leave a review below and tag me @rachelcooksblog on Facebook, Instagram, or Pinterest!
Recipe
Get the Recipe: Southwestern Chopped Salad in Mason Jar
4.80 from 5 votesPrep Time: 15 minutes mins
Total Time: 15 minutes mins
1 salad
This southwestern chopped salad has an easy dressing and tons of vegetables – it’s almost too pretty to eat. ALMOST. But it’s worth every beautiful bite.
Ingredients
For Dressing (makes enough for 4 salads)
- ½ cup red enchilada sauce (from a 10 ounce can)
- ¼ cup plain Greek yogurt
For 1 Mason Jar Salad
- 3 tablespoons dressing
- ½ cup cooked freekeh (quinoa, farro, brown rice, or another grain can be substituted)
- ½ cup black beans, rinsed and drained
- 2 tablespoons sliced green onions
- 1 roma tomato, seeds removed, diced (any type of tomato can be used)
- ½ cup diced jicama
- 1 cup shredded red cabbage
- ¼ cup diced red bell peppers
- ½ cup fresh sweet corn (canned or frozen corn can be substituted)
- Cilantro to taste
Instructions
In a small bowl or measuring cup, whisk together enchilada sauce and Greek yogurt until combined.
Place 3 tablespoons of dressing in the bottom of a 1 quart mason jar. Follow with your favorite grain.
Follow with remaining ingredients, creating beautiful layers. Place in fridge until ready to serve, or up to 3 to 4 days depending on freshness of the produce used.
When ready to serve, pour into a bowl and mix to combine all ingredients.
Notes
- This is a very flexible recipe. If you can’t find all the vegetables, it will still be great. I recommend cabbage, red or green, for its terrific crunch. Lettuce tends to get soft.
- Meal prep this salad when you have extra time. The salad keeps great in the fridge.
- You don’t have to make this salad in a jar. Just put all the ingredients in a bowl and mix it up.
Nutrition Information
Serving: 1jar salad, Calories: 704kcal, Carbohydrates: 114g, Protein: 29g, Fat: 20g, Saturated Fat: 3g, Polyunsaturated Fat: 10g, Monounsaturated Fat: 4g, Cholesterol: 20mg, Sodium: 1034mg, Potassium: 1043mg, Fiber: 23g, Sugar: 26g, Vitamin A: 3243IU, Vitamin C: 130mg, Calcium: 159mg, Iron: 5mg
This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online calculators.
© Author: Rachel Gurk
You May Also Like...
Zucchini Noodle Mason Jar Salad with Farro and Mozzarella
Southwestern BBQ Chicken Salad (best chopped salad!)
Creamy Southwestern Orzo Salad
Southwestern BBQ Chicken Salad (best chopped salad!)
Reader Interactions
Leave a Review
Kristy says
Why is the sodium almost at the daily limit?
Reply
Rachel Gurk says
Hi Kristy! Thanks for pointing that out. It’s an error…we use a nutrition calculator and sometimes it’s a bit buggy. In this case, because of the way the recipe is written, it was calculating the full amount of dressing for one salad. And enchilada sauce isn’t exactly low-sodium, so that’s why that number was so large. I went in and did a more manual calculation and updated the recipe. Thanks for letting us know!
Reply
Kathy says
This was delicious. I made several for the week! The dressing would also be good just as a veggie dip for zucchini, carrots, whatever. I used a different combination of vegetables then was listed, but I agree almost anything could be used. Thanks!
Reply
Rachel Gurk says
So glad you liked them! I appreciate you taking the time to come back and leave your thoughts – it means the world to me! Happy cooking! :)
Reply
carmen says
Going to try this today. I love healthy.
Reply
Rachel Gurk says
I hope you loved it!
Reply
Rachel - A Southern Fairytale says
I adore mason jar salads, and the colors and flavors in this one are to die for! <3 Can't wait to put this one in the fridge!
Reply
Rachel Gurk says
Thank you, Rachel!
Reply
What a GORGEOUS salad and I’m all about Southwestern flavors! :)
Reply
Rachel Gurk says
Me too! Thanks Jennifer!
Reply
naomi says
I love the idea of this salad packed and ready to go like this!!
Reply
Rachel Gurk says
It’s perfect for meal prep!
Reply
gerry speirs says
Awesome idea and love the colors!!
Reply
Rachel Gurk says
Aren’t the colors beautiful? Thanks Gerry!
Reply
Aimee@ShugarySweets says
Oh my gosh I love everything about this salad :)
Reply
Rachel Gurk says
Thanks Aimee!
Reply
Liz Berg says
LOVE this easy dressing AND amazing salad!
Reply
Rachel Gurk says
Thanks Liz!
Reply
I am all in for this gorgeous salad! Two ingredient dressing – yes, please!
Reply
Rachel Gurk says
I’m all for easy salad dressings!
Reply
Lisa @ Wine & Glue says
This is such a genius idea! And I LOVE Old El Paso enchilada sauce, I have some in my pantry right now!
Reply
Rachel Gurk says
Perfect!
Reply
I lovelovelove southwestern salads! The fact that this is in a mason jar? EVEN BETTER!
Reply
Rachel Gurk says
Me too! Thanks Taylor!
Reply
denise says
looks delicious
Reply
Rachel Gurk says
Thank you!
Reply
cookbook queen says
I’ve been trying to do better about eating healthy lunches (with REAL food!) and this is definitely going on the list! Love that I can prep it ahead.
Reply
Rachel Gurk says
I hope you love it!
Reply
