Vegan Black Bean and Quinoa Salad Jars

As a fellow home cook, I understand the struggle of juggling a busy schedule while trying to eat healthy and delicious food. That’s why I’m a huge advocate for meal prepping. By preparing several meals in advance, you save time, money, and avoid the temptation of unhealthy takeout options.

The beauty of this recipe lies in its simplicity and versatility. We’ll create a core base of quinoa and black beans, then dress it up with five different flavor profiles throughout the week. This way, you’ll enjoy a variety of tastes and textures without having to cook from scratch every day. Plus, these salad jars are packed with plant-based protein and fiber, keeping you feeling full and energized.

Let’s get into it!

Core Ingredients (for all 5 jars):

• Base:
  • 2.5 cups cooked quinoa (any color)
  • 2.5 (15oz) cans black beans, drained and rinsed
• Veggies & Fruit (to be divided among the jars):
  • 2 red bell peppers, diced
  • 2 orange or yellow bell peppers, diced
  • 2 cucumbers, diced
  • 1 red onion, diced
  • 2 cups cherry tomatoes, halved
  • 2 ripe avocados, cubed (add just before serving)
• Herbs (to be divided among the jars):
  • 1 cup chopped fresh cilantro
  • 1/2 cup chopped fresh parsley
  • 1/4 cup chopped fresh mint

Now, for the exciting part – the daily flavor themes! Here’s a breakdown of each day’s unique dressing and flavor enhancers:

Mediterranean Monday

• Dressing:
  • 1/4 cup olive oil
  • 3 tablespoons lemon juice
  • 1/2 teaspoon dried oregano
  • 1/4 cup chopped kalamata olives
  • 1/4 cup chopped sun-dried tomatoes
• Extra Flavor: Crumble some vegan feta cheese over the top.

Instructions

1. In the jar, start with a drizzle of the Mediterranean dressing (about 2 tablespoons). Then, add 1/2 cup of cooked quinoa, followed by 1/2 cup of drained black beans.
2. Layer in 1/4 cup of diced red bell pepper, 1/4 cup of diced orange/yellow bell pepper, 1/4 cup of diced cucumber, 1/8 cup of diced red onion, and 1/4 cup of halved cherry tomatoes. Sprinkle with 1/4 cup of chopped cilantro.
3. Just before eating, crumble a small amount of vegan feta cheese over the top of the salad.

Meal Prep Tips

• To prevent the quinoa from absorbing too much dressing and getting mushy, lightly coat it with a drizzle of olive oil before adding the dressing.
• Wait to crumble the vegan feta over the top until just before serving to maintain its texture.
• For maximum freshness, consider adding the kalamata olives and sun-dried tomatoes on the morning of, or even right before eating. Their saltiness can draw out moisture from the other ingredients if left for too long.
• Store the assembled jar in the refrigerator for up to 5 days.  

Taco Tuesday

• Dressing:
  • 3 tablespoons lime juice
  • 1/2 teaspoon cumin
  • 1/4 teaspoon chili powder
  • 1/4 cup salsa
  • Hot sauce (optional)
• Extra Flavor: Layer in some chopped romaine lettuce and enjoy with tortilla chips on the side.

Instructions

1. Start with a drizzle of the Taco Tuesday dressing in the jar. Add the quinoa and black beans, followed by chopped romaine lettuce.
2. Layer in the remaining diced bell peppers, red onion, and cherry tomatoes. Sprinkle with some chopped cilantro.
3. Pack the tortilla chips separately and add them to the jar right before eating.

Meal Prep Tips

• To prevent the tortilla chips from getting soggy, pack them in a separate container or bag and add them to the jar just before eating.
• Store the jar in the refrigerator for up to 5 days, but keep the tortilla chips separate until ready to eat.
• For extra freshness, add a layer of chopped romaine lettuce between the black beans and bell peppers.

Curry Wednesday

• Dressing:
  • 1/4 cup coconut milk
  • 1 teaspoon curry powder
  • 1/2 teaspoon grated ginger
  • 1 tablespoon mango chutney
• Extra Flavor: Add roasted sweet potato chunks for a touch of sweetness and extra nutrients.

Instructions

1. Begin with the Curry Wednesday dressing, followed by the quinoa and black beans.
2. Add roasted sweet potato chunks to the jar.
3. Layer in the remaining diced cucumbers, cherry tomatoes, and chopped parsley.

Meal Prep Tips

• Roast the sweet potato chunks in advance to save time during your meal prep session.
• Store the assembled jars in the refrigerator for up to 5 days.
• If you’re short on time, you can use canned sweet potatoes instead of roasting them yourself. Just make sure to drain and rinse them well.

Greek Thursday

• Dressing:
  • 1/2 cup plain vegan yogurt
  • 1/4 cup chopped dill
  • 1/2 cup diced cucumber
  • 1 clove garlic, minced
  • 1 tablespoon lemon juice
• Extra Flavor: Toss in chopped Kalamata olives and crumbled vegan feta.

Instructions

1. Drizzle the Greek Thursday dressing into the jar, followed by the quinoa and black beans.
2. Add chopped Kalamata olives to the jar.
3. Top with diced cucumbers and chopped mint.
4. Just before serving, crumble some vegan feta cheese over the salad.

Meal Prep Tips

• Keep the vegan feta in a separate airtight container in the refrigerator and add it to the salad just before eating to maintain its texture.
• If you’re prepping several days in advance, consider adding the cucumber to the jar on the morning of or the night before you plan to eat it, to maintain its crunch.
• Store the jar in the refrigerator for up to 5 days.

Fiesta Friday

• Dressing:
  • 3 tablespoons lime juice
  • 1/4 cup chopped cilantro
  • 1/2 jalapeno, seeded and minced (adjust to your spice preference)
  • 1/2 cup corn
  • 1/4 cup black beans

Instructions

• Start with the Fiesta Friday dressing, then add the quinoa and black beans.
• Add corn and top with sliced avocado just before eating.
• Layer in the remaining diced bell peppers, red onion, and chopped cilantro.
• Pack the tortilla chips separately and enjoy them alongside your salad.
• Top with sliced avocado and serve with tortilla chips for a festive crunch.

Meal Prep Tips

• Store the assembled jars (without the avocado and chips) in the refrigerator for up to 5 days.
• Store the avocado halves in an airtight container in the refrigerator, with the pit still in place, to prevent browning. Slice it just before eating.
• Keep the tortilla chips in a sealed bag or container at room temperature until ready to serve.

Final Thoughts

Spice up your meal prep routine with 5 days of delicious Vegan Black Bean & Quinoa Salad Jars, each featuring a unique flavor profile. From Mediterranean Monday to Fiesta Friday, this simple and nutritious recipe keeps things exciting with different dressings, veggies, and toppings. Prepare a base of quinoa and black beans, then layer on the daily flavors for a week’s worth of satisfying lunches or dinners. It’s a convenient, healthy, and delicious way to ensure you’re fueled with plant-based goodness throughout the week.