Tri-coloured quinoa salad jars

Salad in a jar - ready in less than twenty minutes. This high-protein lunch option will be sure to get you through the rest of the workday!

Serves: 2

Time to make: 20 mins

Ingredients

More weights & measures

½ cup quinoa (see tips)
spray olive oil
200g firm tofu, sliced
cracked black pepper
1 cup thinly sliced Swiss brown mushrooms
2 spring onions, chopped
¼ cup currants
2 oranges, segmented, juice reserved
2 celery stalks, diced or thinly sliced
2 tablespoons chopped tamari almonds
2 teaspoons sesame oil
2 teaspoons miso paste
2 teaspoons mirin (see tips)
1 small clove garlic, crushed (optional)
1 teaspoon toasted sesame seeds, to serve (optional)

Instructions

Stay Awake

1 In a small saucepan, cook quinoa following packet instructions. Remove from heat and set aside to cool.

2 Spray a large non-stick frying pan with oil and set over a medium heat. Season tofu with pepper and fry for 2-3 minutes each side, or until golden. Set aside to cool.

3 In 2 jars, layer quinoa, mushrooms, spring onions, tofu, currants, orange, celery and almonds. Place lids on jars and refrigerate overnight.

4 Meanwhile, in a small screw-top jar, shake to combine sesame oil, miso, mirin, garlic (if using) and the reserved orange juice. Refrigerate overnight.

5 When ready to eat the salad at work, pour dressing over and scatter with sesame seeds. Serve.

Variations

Make it gluten free: Check tofu, tamari almonds, miso and mirin are gluten free.

HFG tip

Try to find a mix of red, white and black quinoa, or make your own mix for extra colour.

If you can’t find mirin, use 1 teaspoon of sugar instead.

Nutrition Info (per serve)

Calories 563 cal

Kilojoules 2360 kJ

Protein 24 g

Total fat 25 g

Saturated fat 3 g

Carbohydrates 55 g

Sugar 29 g

Dietary fibre 12 g

Sodium 260 mg

Calcium 370 mg

Iron 5.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.