Heart Healthy
This taco salad, which fits perfectly in Mason jars, is ideal to make ahead and take to work or school for lunch.
Print Recipe
Mason Jar Taco Salad with Avocado-Cilantro Dressing
-
Servings
4
-
Serving Size:
1 jar
Ingredients
Dressing Ingredients
-
1 1/2 cups cilantro -
2 medium green onions -
1 medium jalapeño pepper -
1 medium avocado -
2 tablespoons sour cream -
2 tablespoons lime juice -
1 tablespoon canola or corn oil -
1 tablespoon water -
1/8 teaspoon salt -
1/8 teaspoon pepper
Salad Ingredients
-
1 can kidney beans -
1 can black-eyed peas -
1/2 medium cucumber -
1 pint grape tomatoes or cherry tomatoes -
1 1/2 cups corn -
1 cup radishes -
1 cup cheddar cheese -
4 cups greens
Directions
Tip: Click on step to mark as complete.
-
In a food processor or blender, process the cilantro, green onions, and jalapeño until finely chopped. Process all the remaining dressing ingredients until smooth, adding more water as needed for the desired consistency. -
Place four quart-size Mason jars on a work surface. Remove the lids. Layer in each jar in the following order: dressing, beans, black-eyed peas, cucumber, tomatoes, corn, radishes, cheddar, and romaine. If not serving immediately, put the lids on the jars and tighten them. Refrigerate for up to four days. -
When ready to serve, shake the jars well to evenly distribute the salad dressing. Serve in the jars or bowls.
Cooking Tip: Drain the beans thoroughly before adding them to the Mason jars. Otherwise the extra liquid will make the salad dressing runny and the salad soggy.
Tip: The salad is layered in a particular order so that the ingredients stay crisp in the refrigerator for a few days as needed. The salad dressing is placed on the bottom of the jars so it doesn’t make the other ingredients soggy.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 448 | |
|---|---|---|
| Total Fat | 12.0 g | |
| Saturated Fat | 1.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 2.5 g | |
| Monounsaturated Fat | 7.5 g | |
| Cholesterol | 6 mg | |
| Sodium | 406 mg | |
| Total Carbohydrate | 63 g | |
| Dietary Fiber | 17 g | |
| Sugars | 13 g | |
| Protein | 27 g | |
Dietary Exchanges
3 starch, 2 lean meat, 3 vegetable, 1/2 fat
-
Servings
4
-
Serving Size:
1 jar
Ingredients
Dressing Ingredients
-
1 1/2 cups cilantro -
2 medium green onions -
1 medium jalapeño pepper -
1 medium avocado -
2 tablespoons sour cream -
2 tablespoons lime juice -
1 tablespoon canola or corn oil -
1 tablespoon water -
1/8 teaspoon salt -
1/8 teaspoon pepper
Salad Ingredients
-
1 can kidney beans -
1 can black-eyed peas -
1/2 medium cucumber -
1 pint grape tomatoes or cherry tomatoes -
1 1/2 cups corn -
1 cup radishes -
1 cup cheddar cheese -
4 cups greens
Directions
Tip: Click on step to mark as complete.
-
In a food processor or blender, process the cilantro, green onions, and jalapeño until finely chopped. Process all the remaining dressing ingredients until smooth, adding more water as needed for the desired consistency. -
Place four quart-size Mason jars on a work surface. Remove the lids. Layer in each jar in the following order: dressing, beans, black-eyed peas, cucumber, tomatoes, corn, radishes, cheddar, and romaine. If not serving immediately, put the lids on the jars and tighten them. Refrigerate for up to four days. -
When ready to serve, shake the jars well to evenly distribute the salad dressing. Serve in the jars or bowls.
Cooking Tip: Drain the beans thoroughly before adding them to the Mason jars. Otherwise the extra liquid will make the salad dressing runny and the salad soggy.
Tip: The salad is layered in a particular order so that the ingredients stay crisp in the refrigerator for a few days as needed. The salad dressing is placed on the bottom of the jars so it doesn’t make the other ingredients soggy.
American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.
Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.
Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the American Heart Association. See full terms of use.