Since we started making salads in jars all those years ago, we’ve learned a thing or two.

How to pack them so they don’t leak, the best flavor combos, and of course the best and healthiest mix of ingredients. We’ll even show you how to make them high-protein.

How to make the very best salad in a mason jar

In this guide, I’ll show you exactly how to make salads in a jar, the right way to layer the ingredients, and provide a list of the best dressings (which absolutely make or break a recipe!).

Of course, bringing your own lunch to work is not the newest idea in the world, but this way of doing it is healthy, time saving, money saving and really tasty.

In theory you could prepare lunch for the whole work week in about 45 minutes on a Sunday. The only thing you need are 5 mason jars (or lunchboxes) and enough space in the refrigerator.

The idea is pretty simple: start with filling a dressing into a jar and then layer various ingredients like greens, veggies, rice and cheese on top.

The Upside Down

Keep those jars in the fridge until you need them. Grab a bowl and empty the jar into it. The dressing will then come out last and cover the whole salad. Done.

Sounds easy? Well, it is! To get you a little inspired I’ve put together a step-by-step tutorial plus 21 awesome recipes to try out! Alright then, let’s start!

What is a mason jar?

A mason jar is a glass jar with a screw-on metal lid. They were historically used for canning / preserving food such as jams and pickled vegetables.

However, they have recently been given a new lease of life as a lunch box / drinking vessel. You can also get more ‘stylish’ ones with a clip down lid and rubber seal 🦭.

They are often proposed as an eco-friendly alternative to tupperware. Another, even thriftier and eco friendly option would be to reuse old jam jars like I do for Kat’s overnight oats!

By the way, if Vegetarian Health and Longevity is a goal of yours, make sure you check out our new veggie podcast about it!

How to layer mason jar salads

There is absolutely a great trick to this. You need to make sure the sensitive items don’t get soggy and droopy, whereas the more resilient items can be marinaded. Read on below!

Salad in a jar: the ultimate guide!

Total Time: 30 minutes

Layer 1:

Important! First add the dressing into the jar. You can take any type of dressing. If you add the dressing later, ingredients that you’d much rather stay dry might get soggy.

We don’t want that. This is particularly important when you prepare glasses for several days.
Alternatively you can keep the ingredients for a quick dressing at work and just prepare right before you eat.

Here are my favourite three dressings to get you started:

Refreshing sweet and sour dressing (enough for 2 jars):

½ lemon
1 tbsp honey
5 tbsps olive oil
Pinch of cumin
Pinch of salt
Couple of chili flakes (or dried cayenne pepper will do the trick nicely)

Honey Mustard Dressing (enough for 2 jars):

4 tbsp olive oil
3 tbsp vinegar
2 tbsp mustard
2 tsp maple syrup (or honey for non-vegans)
Salt and pepper to taste

Asian Style Peanut Butter Dressing (enough for 2 jars):

1 tbsp peanut butter
1 tbsp soy sauce
1 tbsp honey or maple syrup to make it vegan
1 tbsp vinegar or lemon
2-3 tbsp water
A pinch or two of chopped or grated ginger (dried is fine)

Layer 2:

Now enter crisp ingredients such as tomatoes, cucumbers, red onion, asparagus, celery, peppers, carrots into the jar.

This level is important to “protect” the other ingredients from getting soggy. Best are vegetables that you can imagine pickled in vinegar.

Layer 3:

This level is for ingredients that should not necessarily swim in dressing, but it’s also not a drama if they do get wet.

Some ideas would be mushrooms, zucchini, beans, lentils, peas, corn, broccoli and so on.

Layer 4:

More delicate ingredients such as hard boiled eggs and cheese (feta, gouda, cheddar etc.) can be added now.

Layer 5:

Now it’s time to add something more substantial! From rice over pasta to more exotic ingredients like quinoa or couscous, use anything you like to “seal” the jar.

Layer 6:

Finally we’ve arrived at the last level with ingredients that are less palatable when wet (cool word, eh?). These include nuts and greens such as lettuce, spinach or arugula.

Store:

Now just close the jar or the lunch box and place it in the refrigerator. Each morning, pick one and off you go to work.

The variations for salads in a jar are as endless as the universe. Also, heretics are welcome: no need to follow these 6 levels religiously! Think of it rather as an entry-level guide.

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4.80 from 35 votes

How to Pack a Salad in a Jar

This is the Definitive Guide to Salads in a Jar! Awesome dressings, info on shelf life of produce and everything else you need to know to get it just right.

Course Main Course, Salads

Cuisine Anything you like

Diet Low Calorie, Vegetarian

Time Max 30 min

Type meal plan recipes, round-up

Prep Time 30 minutes minutes

Total Time 30 minutes minutes

Servings 4 jars

Calories 450kcal

Author HurryTheFoodUp

Equipment

• Jar
• Knife
• Cutting board

Ingredients

• Clean jars with lid (around 24oz/ 700ml)
• Layer 1: your favourite dressing
• Layer 2: tomatoes, cucumbers, red onion, asparagus, celery, peppers, carrots
• Layer 3: mushrooms, zucchini, beans, lentils, peas, corn, broccoli
• Layer 4: boiled eggs and cheese (feta, gouda, cheddar etc.)
• Layer 5: rice, pasta, quinoa or couscous
• Layer 6: nuts and greens as lettuce, spinach or arugula.

Get Recipe Ingredients

Instructions 

• Get all the ingredients ready, meaning cut, peel, wash the veggies/fruits. Boil the pasta, quinoa or rice.
• Prepare the dressing(s).
  
• Once everything is laid out chuck all the ingredients according to the layers into the jars. Then lid on top and off they go into the fridge. As easy as that.
  
• You’ll be a meal prepping master in no time! 🙂
  

Notes

If you liked this ‘how to’ guide and love oats, then you’ve got check out our ‘how to make overnight oats in jar guide’. Some of the flavour combos are just incredible!

Nutrition

Nutrition Facts

How to Pack a Salad in a Jar

Serving Size

 

350 g

Amount per Serving

Calories

450

% Daily Value*

Fat

 

17

g

26

%

Carbohydrates

 

55

g

18

%

Protein

 

17

g

34

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

Quick diversion:

Are you a vegetarian who struggles to lose weight? Not anymore! Find out why The Vegetarian Protein Fix is the best way to lose weight safely, consistently, and more importantly – you’ll even enjoy it!

Salad in a Jar FAQs

Got any questions about salads in a jar that I haven’t covered yet? Just let me know in the comments and I’ll try to answer them.

Alright, now you know pretty much everything about salads in a jar. It’s time for some recipe inspiration, isn’t it? Here are 21 awesome salads in a jar for you to try out!

1. Vegetarian Ramen Noodle Salad (healthy, high-protein, delicious!)
2. Rainbow Mason Jar Salad (includes chickpeas, feta & quinoa)
3. Cruciferous Salad with Asian Sesame Dressing (common ingredients, different taste!)
4. Mexican Salad in a Jar (includes tacos for an extra crunch!)
5. Peach Tomato Basil Salad (light and refreshing)
6. Deconstructed Sushi Jar (quick, easy, delicious!)
7. Layered 7-Bean Salad in a Jar (for those with an extra need of protein)
8. Rainbow Salad in a Jar with Hummus (the dressing is a pretty cool avocado hummus mixture!)
9. Italian Orzo Salad (this recipe doesn’t follow the “classic” instructions, but we’re not set in just one way, are we?)
10. Rainbow Fruit Salad in a Jar (lots of fruits and a cool yogurt dressing!)
11. Paradise in a Jar Salad (another one with fruits, nuts and a lemon yogurt dressing)
12. Mason Jar Zucchini Pasta Salad (if you’re into zoodles!)
13. Wheat Berry and Blistered Tomato Mason Jar Salad (deffo a fancy pants version)
14. Pesto Pasta Salad (a classic)
15. Chopped Black Bean and Corn Salad (the ingredients fill exactly 5 jars)
16. Asian Noodle Salad Jar (the dressing looks awesome!)
17. Guacamole Mason Jar Recipe (very light as is. You’ll need some bread with it I think)
18. Quinoa Pear Spinach Salad in a Jar (definitely a refreshing combo of ingredients!)
19. High Protein Salad in a Jar (lentils do the trick here)
20. Sprouted Spring Salad in a Jar (easy, filling and quickly put together)
21. Wheat Berry Apple Salad in a Jar (with body, sweet, tangy and sour. Cool combo!)

Enjoy! 🙂

The post How to Make a Salad in a Jar + 21 Stunning Recipes appeared first on Hurry The Food Up.

It’s a real surprise that in over two and a half years we’ve never been asked for a broccoli salad recipe. Well, even though you didn’t ask, here it is!

Broccoli is just too awesome to deny it any longer. Firstly it’s a nutritional powerhouse with many proven health benefits, and secondly, as veggies go it’s relatively high in proteins (2.8g/100g).

For that reason our vegan broccoli salad suddenly becomes attractive to any vegetarian (or vegan) who doesn’t want to skip the chance of grabbing a few more grams of proteins when they eat their veggies (me, for example).

I mean we all want to make our gym efforts count, don’t we?!

My after workout “snack” often consists of this broccoli salad with brown rice (or one of these yummy vegetarian post workout recipes!). It’s a really tasty way of restoring energy levels.

You can also prep the salad as a side to your regular lunch or dinner to make sure you get in enough veg for the day (aim for at least 5 servings of veg/fruit a day).

For some unknown and inexplicable reason, broccoli has a bad rep with children. Which is weird when you think about it, as broccoli are basically just little trees.

And we’re pretty sure kids love trees. Maybe this is because we’re normally just way too uninspired to make broccoli fun.

Yep, you read that right – I just used “broccoli” and “fun” in the same sentence. As this recipe is here to prove to you.

A few verbivores out there might rail and rally at us for claiming this is a salad even though the broccoli is fried/sauteed for a few minutes.

We’ve checked and the Oxford Dictionary states that a salad can consist of cooked veggies too. Therefore I’m right. Ha!

Apart from that, raw broccoli is hardly fun to eat anyway (I challenge you to show me a good raw broccoli salad recipe).

Health Benefits – Vegan Broccoli Salad

Guys, forget goji berries, acai berries and all that stuff. Broccoli is the real powerhouse!

One cup contains way more than 100% of your daily vitamin C and K needs, plus a whole host of other essential nutrients (1). That’s amazing!!

Also, due to its floret of nutrients (get it?) broccoli is considered to be anti-inflammatory, detox supporting and cancer preventing (2).

All in all, broccoli is a really cool veg that’s worth including in your diet regularly. There’s a reason your mother always told you to eat your greens.

Get a tasty broccoli salad recipe under your belt and you’ll be good to go. Maybe start with this one 😉

More Broccoli Recipe Ideas

If you don’t mind cheese and love crispy, salty broccoli, then please try out this parmesan roasted broccoli recipe! It’s wonderful! Just make sure to find rennet free parmesan or use a similar veggie friendly cheese.

Need a complete and comforting dish? Try our cheesy broccoli casserole. We also have a vegan version, check it out here!

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4.80 from 34 votes

Vegan Broccoli Salad

Quick and delicious veggie side dish. High Protein, low carb, vegan and done within 10-12 minutes. In my opinion a must-have recipe.

Course Salads, Sides

Cuisine Vegan

Diet Egg Free, Low Calorie, Dairy Free, Vegan, Vegetarian

Time Max 20 min

Calories 150 – 450 kcal

Type meal plan recipes

Diet dairy-free, egg-free, vegan

Prep Time 5 minutes minutes

Cook Time 8 minutes minutes

Total Time 13 minutes minutes

Servings 2 servings

Calories 210kcal

Author HurryTheFoodUp

Ingredients

• 3 cups broccoli (roughly one bunch)
• 1 tbsp olive oil (different oil is also fine)
• 1 tbsp sesame seeds
• 2 tbsp peanuts
• 2 spring onions (sliced)
• 2-3 tbsp water
• Salt to taste

For the sauce

• ⅕ cup water
• 2 tbsp soy sauce (dark)
• 1 tbsp sweet chili sauce
• 1 tbsp vinegar (lemon juice is also fine)
• 1 tsp cornstarch

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Cut the broccoli into small florets, then wash and rinse these fellas.
• Get a pan to medium/high heat. Pour in water, one finger thick. And in the broccoli goes. Lid on top. Cook for about three minutes.
• Whisk together the corn starch with a little bit of cold water. Slice up the green onions and peanuts
• Set the broccoli aside. Again pour in water into the pan, let it get hot. Add in soy sauce, olive oil, sweet chili sauce and vinegar. Finally pour in the corn starch. Mix well.
• Now throw back in the broccoli. Add sesame seeds, peanuts and green onions. Stir gently for another 30 seconds.
• Add salt to taste. Maybe some more vinegar.
• Done! Indulge immediately or when cold.
  

Notes

IF YOU LIKED THIS RECIPE: Then you definitely need to check out our Carrots in Tarragon and Mint or these Proper Roast Potatoes. Both great sides to help make many dishes excellent.

Ever thought about eating broccoli stems? Yep it’s possible and can be pretty tasty. Check out this recipe from the NY Times.

INSPIRED BY: Props go to Joy from Simple Cooking! Completely raw broccoli is not my thing though 😉

Nutrition

Nutrition Facts

Vegan Broccoli Salad

Serving Size

 

216 g

Amount per Serving

Calories

210

% Daily Value*

Fat

 

14

g

22

%

Saturated Fat

 

1.9

g

12

%

Sodium

 

562

mg

24

%

Potassium

 

582

mg

17

%

Carbohydrates

 

16

g

5

%

Fiber

 

5.3

g

22

%

Sugar

 

6.2

g

7

%

Protein

 

8

g

16

%

Vitamin A

 

1000

IU

20

%

Vitamin C

 

171.6

mg

208

%

Calcium

 

130

mg

13

%

Iron

 

2.5

mg

14

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

The post Vegan Broccoli Salad – High in Protein, Low in Carbs, Ready in 12 mins appeared first on Hurry The Food Up.

I don’t know about you, but when the weather starts warming up I crave healthy meals that are light and simple to make.

This salad is definitely one of those easy recipes as it can be put together in under 15 minutes.

Making it a great option for a quick lunch, or if you don’t want to turn up to a last-minute barbecue empty-handed! (Click this link if you’re trying to find vegetarian recipes for any occasion)

The best thing about cheese salad recipes like this one is they don’t have a lot of ingredients and you can easily find everything you need in the local grocery stores.

Staple salad recipes are a great thing to have in your repertoire if healthy eating is important, but I’ll get into why later one.

The first question you might have though is ‘what cheese should I use?’, so let me explain.

What is the best cheese for salads?

Medium to hard cheese works best in this particular salad as we want to have a little ‘bite’ to it. I love a good cheddar!

To those of you that are new to cheddar cheese then I suggest looking for one that has been matured for about 12 months.

Any less and it won’t have the full tangy flavor that cheddar should have (though you can get away with 9 months at a push).

Much more than 12 months (especially 18 months and above) and we’re starting to head into ‘vintage’ cheddar territory.

While I personally love vintage cheddar, I wouldn’t recommend it as a starting point.

Of course, cheddar isn’t always available – or maybe you just don’t like sharp cheddar. In that case, simply use your favorite cheese.

I would recommend one of these alternatives:

• Blue cheese, which is semi-soft and slightly salty. Did you know that the veins on the cheese comes from edible mold it’s made from called Penicillium (sound familiar?).

• Feta cheese, another salty favourite! This Greek delight is aged in brine and made with a mixture of sheep and goat’s milk.

• Halloumi cheese, hailing from Cyprus also has a salty taste and is delicious when grilled.

• Creamy goat cheese, is made purely with goat’s milk and has a nice tart flavor – perfect for a salad!
  
• Parmesan cheese. Not always vegetarian (especially in Europe), but very tasty. Vegetarian versions are generally available, under different names. Interestingly, outside of the European Union, they are mostly vegetarian anyway.
  
• Salad cheese. A cow alternative to feta, and tastes a little less ‘sheepy/goaty’.
  
• Soft cheese like brie. I prefer the harder cheeses in this salad, but can you still make it work!
  
• Mozzarella. Definitely a viable alternative! Either a large ball chopped up, or my favourite – mozzarella already packaged as small balls of cheese. Delicious!
  
• Cottage cheese. Makes things look a little messy for sure, but if taste and high-protein is what you’re after then go for it!
  
• Swiss cheese. Generally medium to hard, and so fits well in the salad. No problems there.

Of course, there is much more than just cheese in this fine summer salad, so let’s find out what that is!

Ingredients

So we know how important cheese is cheese lover but you need something else with it to make it a salad!

Greens

Any good salad needs some fresh green leaves in it of course, but you don’t have to be complicated or fancy.

I love some simple lettuce, think romaine, or baby gem, which ever you prefer. Or, if you want a bit of color how about some purple kale?

The key is that it’s fresh, that way it will taste amazing and the texture will be good as well, no one wants soggy leafy greens!

Crunch

Why do cheeseburgers have pickles on? Why do people love cheese and pickle sandwiches?

Because cheese and pickles just go together! So I couldn’t make my cheese-layered salad without some pickled gherkins. They add to the tang and crunch factor which I love in a salad.

If you’re not a pickle fan, or you can’t find any you could add some crisp cucumbers instead if you like.

Another crunchy ingredient is red onion. This will add to the crunch and also add a pop of color too!

Dressing

To finish this salad you need the perfect complement and this dressing is just right for that. I mixed extra-virgin olive oil, white wine vinegar, dijon mustard, and maple syrup (you could also use honey or agave syrup if you want).

To top it off I seasoned it with a pinch of salt and black pepper and some parsley and then you’ve got a banging salad!

How many calories are in salads with cheese?

My salad contains 516 calories and 21 grams of protein.

Here are the other nutritional values from the recipe card:

Health benefits

Now you might think the healthiest salads wouldn’t have cheese in them, but it’s important to have a balanced diet to be healthy and cheese can absolutely be a part of that.

Although cheese does have a higher calorie count and high amounts of fat and salt, it is also a great source of calcium and protein for vegetarians.

But obviously, if weight loss is a goal of yours it’s all about portion control.

So if you follow my recipe this salad is definitely going to help you reach your protein goals for the day and help you to lose some weight within a calorie-controlled diet.

If you’re going to add an extra handful, or two, then maybe it won’t (no judgment here!).

In terms of the salad leaves, I recommended Romaine or Baby Gem lettuce over Iceberg because other than water there isn’t much nutritional value in Iceberg lettuce.

So definitely opting for a more leafy salad leaf is the best option for nutrition. Not only does it have more fiber but minerals like iron too.

If you’re looking for more meals to help you on your weight loss journey then please download your free 7-day weight loss meal plan.

It is full of inspiration to help you get on track. For even more take a look at the weekly high-protein meal plan for weight loss.

How to make cheese salad

Cheese salad recipe FAQs

No question is too cheesy for us!

Recipe variations

If you want to try some variations to this recipe take a look at these:

• Add extra veg: ​Maybe gherkins aren’t your thing but don’t worry you could swap them out or add extra veg such as juicy tomatoes, kalamata olives, bell peppers, or creamy avocado.

• Different cheese: I’ve already mentioned plenty of options for delicious cheeses above however if you’re still hungry for more, how about Swiss cheese, mozzarella cheese, or cottage cheese if you prefer?

• Different dressing: ​If you’re not keen on my dressing why not try a simple balsamic vinaigrette or some lemon juice?

More recipes like this

If you love my cheese layered salad check out these recipes:

• Pear Walnut Salad with Quinoa and Halloumi
• Chickpea Spinach Salad
• 77 Epic Summer Salads

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5 from 6 votes

Fresh and Tasty Cheese Salad

If you hate salads but love cheese then give my cheese salad recipe a try, I guarantee you will change your mind.

Course Dinner, Salads, Sides

Cuisine Vegetarian

Diet Gluten Free, Egg Free, Dairy Free, Vegetarian

Time Max 20 min

Calories 450 – 650 kcal

Type meal plan recipes

Diet egg-free, gluten-free

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 2

Calories 516kcal

Author Dave

Equipment

• Mixing bowl
• Knife
• Cutting board

Ingredients

• 3 tbsp white wine vinegar
• ½ tsp mustard
• ½ tbsp maple syrup (honey or agave syrup is fine too)
• 2 tbsp olive oil
• ½ red onion
• 2 handfuls salad (lettuce or purple kale)
• 1 ½ cups cheddar cheese (or 7oz = 200g)
• 4 pickled gherkins (around 3oz = 100g) (in a jar, spiced) (called pickles in the US and Canada)
• 1 bunch parsley, fresh
• Salt and pepper to taste

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Mix the white wine vinegar, mustard, maple syrup (or honey), salt, pepper and olive oil together in a small mixing bowl.
  3 tbsp white wine vinegar, ½ tsp mustard, ½ tbsp maple syrup, Salt and pepper to taste, 2 tbsp olive oil
• Slice the red onion into thin half rings. Thin is important. Put them into the dressing to soak.
  ½ red onion
• Give the salad a quick clean and dry. Chop or rip it into small pieces and put in a large salad bowl.
  2 handfuls salad
• Dice the cheese and add to bowl.
  1 ½ cups cheddar cheese
• Slice the gherkins into strips as well, add to bowl.
  4 pickled gherkins
• Give the parsley a quick wash, shake and slice it into small pieces. Add to bowl.
  1 bunch parsley, fresh
• Mix the salad around then pour the dressing over the top. Give it a good mix to make sure everything is fully coated. Serve!

Optional

• Serve with a slice of wholegrain bread on the side
  

Notes

We love salads! If you’re after another high-protein salad, check out this arugula/rocket lentil salad or this falafel salad with tahini sauce!

Also you may enjoy these recipes:

Crazy quick and vegan White Bean Salad

Perfect for lunchbox Raunchy Sweet Potato Salad

Incredibly tasty Vegan Tuna Salad

A beautifully crunchy salad Pear Walnut Salad

 

 

Nutrition

Nutrition Facts

Fresh and Tasty Cheese Salad

Amount per Serving

Calories

516

% Daily Value*

Fat

 

43

g

66

%

Saturated Fat

 

18

g

113

%

Polyunsaturated Fat

 

3

g

Monounsaturated Fat

 

17

g

Cholesterol

 

85

mg

28

%

Sodium

 

622

mg

27

%

Potassium

 

355

mg

10

%

Carbohydrates

 

11

g

4

%

Fiber

 

1

g

4

%

Sugar

 

5

g

6

%

Protein

 

21

g

42

%

Vitamin A

 

3710

IU

74

%

Vitamin C

 

49

mg

59

%

Calcium

 

658

mg

66

%

Iron

 

2

mg

11

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

This is definitely one of my favorite go-to salad recipes in the summer months, and it’s a great one for the whole family.

Take it to the office, make it for a friend, or take it to any special occasions you may have – sharing is caring remember!

For extra weight-loss salad ideas take a look at this collection of 24 weight-loss salads, and hit your summer goals in no time.

The post Fresh and Tasty Cheese Salad (speedy high protein) appeared first on Hurry The Food Up.

I know you’re going to love this black bean salad recipe as it’s such an easy salad to make.

It’s full of fresh ingredients (and you could really go to town and make it your own here) and the best thing is that there’s no cooking involved – unless you class boiling a kettle as cooking?

Some of my favorite recipes are ones that you throw together in 10 minutes and can even be meal prepped for an entire week.

If you’re looking for new recipes like this you can find 70 vegetarian recipes here.

Mexican food fans, this one is for you! This simple recipe has definitely got those vibes, making it the perfect lunch or hearty side dish to any summer BBQ!

So, what’s in this black bean salad with corn I hear you cry, well let’s find out!

What makes my black bean corn salad so amazing?

Of course, it all comes down to the fresh foods that make up the salad ingredients. Get ready to tickle your taste buds with this vegan feast.

Ingredients

First of all, let’s start with the main players,

Beans

In this simple salad, I’m adding in black beans, but you could also use red kidney beans if you wanted to, they work just as well!

Veg

It wouldn’t be the best corn salad recipe without corn kernels. Now you could take fresh corn straight off the cob or you could use canned corn there isn’t much in it.

Next are the onions, I went for red onion and spring onion. I think they both add a unique flavor to the dish and a nice bit of crunch.

Garlic is also in there for another flavor hit, although you can leave it out if you’re going to breathe all over your colleagues afterward!

Spices

If you like some heat you’ll appreciate the chili flakes but how much you add is up to you.

There is also cumin and paprika in there so you know this salad is just going to be a flavor sensation!

Grains

Any good hearty salad has a grain to bulk it out. I chose couscous because it has a lovely light and fluffy texture so it isn’t going to be too stodgy on those warm summer days.

But I also think quinoa works just as well.

To finish the recipe off we can’t forget the staple ingredients to a lot of meals, vegetable stock, lemon or lime juice, and olive oil.

How many calories are in this corn salad?

This perfect summer side dish has 495 calories and 21 grams of protein, making it a great lunch option on those workout days.

Overall these are the nutritional facts for my corn salad with black beans:

Health benefits

There has to be only good that can come from eating fresh wholesome ingredients like the ones in this salad.

I love a salad on a warm day, but the key health benefits for me are coming from the beans.

Beans are a great source of fiber and protein for vegetarians and vegans alike, and protein is so important to your diet. It helps keep you feeling full, so you won’t be tempted to snack in between meals.

This can be especially helpful if you’re trying to lose weight or maintain.

​Protein can also help to build muscle so if you have a daily protein goal to hit, adding it to every meal is the way forward.

To help you out with more protein-packed meals I recommend downloading my free 7-day vegetarian high-protein meal plan to get you started.

Then you can move on to the weekly vegetarian high protein plan if you want more regular ideas.

How to make black bean salad?

Black bean corn salad FAQs

No question is too corny for me! (Sorry I couldn’t help it)

Recipe variations

There are lots of ways you could jazz up your bean salad ideas.

• Different veg: ​Why not throw in some red bell peppers, fresh tomatoes, or even some creamy avocado.

• Different toppings: ​Try some fresh cilantro, tortilla chips or why not a few dashes of your favorite hot sauce just to spice things up?

• Different grains: I mentioned quinoa earlier, but you could also try it with rice if you fancy – maybe go with brown rice if you want to keep it extra healthy.

More recipes like this

For more recipes why not try:

• Esquites Corn Salad
• 40 Vegetarian High Protein Salads
• Want to know how to pack a salad into a jar?

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4.80 from 43 votes

Easy Vegan High Protein Black Bean Salad with Corn

Need a quick dish for a summer BBQ or just a quick post-workout lunch? Then try my tasty black bean and corn salad!

Course Dinner, Main Course, Salads

Cuisine Vegan

Diet Egg Free, Low Calorie, Low Fat, Dairy Free, Vegan, Vegetarian

Time Max 10 min

Calories 450 – 650 kcal

Type meal plan recipes

Diet dairy-free, egg-free, vegan

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 2 people

Calories 495kcal

Author HurryTheFoodUp

Equipment

• Cutting board
• Knife
• Mixing bowl

Ingredients

• 1 can black beans (or kidney beans, 1 can = 15.5 oz = 435g, or 250g drained)
• ½ can sweet corn (1 can = 1.75 cups/ 15oz)
• 1 red onion
• 2 spring onions
• ⅓ cup instant couscous (get the ‘just add water’ variety for quickest results. If you have it/like it then quinoa can also be used here)
• ½ cup vegetable broth
• 2 tsp olive oil
• 1 lemon (juiced)
• 2 tsp cumin, ground
• 2 tsp paprika powder
• 2 tsp chili flakes (less can be more, so scale down if you don’t want it with much of a kick)
• 1 clove garlic (chopped; dried is fine too)
• 1 tbsp raisins

US CustomaryMetric

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Instructions 

• Prepare the vegetable broth with boiling water. Then pour it over the couscous in a large bowl. Don’t put too much water in – the ideal water level should be just enough to cover the couscous. You can always add more as needed – it’s much harder to take away excess water again.
  ½ cup vegetable broth, ⅓ cup instant couscous
• Chop the spring and red onions into thin half slices.
  2 spring onions, 1 red onion
• Chop the garlic (if you’re having it).
  1 clove garlic
• Drain and rinse the beans and corn.
  1 can black beans, ½ can sweet corn
• After 5 about five minutes the couscous should be ready, so throw in the chopped onions, beans and corn.
• Add the olive oil, lemon juice, cumin, paprika powder, chili flakes, optional raisins and give it all good mix.
  2 tsp olive oil, 1 lemon, 2 tsp cumin, ground, 2 tsp paprika powder, 2 tsp chili flakes, 1 tbsp raisins
• Ready!
  

Notes

Make-ahead? Yes, prep the night before!

IF YOU LIKED THIS RECIPE: then you’ve gotta try this Kidney Bean Salad, or for a whole host of inspiration these 18 Veggie Protein Salad Bombs really need to be checked out!

Recipe inspired by ‘Street Food’ from Anne-Katrin Weber.

Nutrition

Nutrition Facts

Easy Vegan High Protein Black Bean Salad with Corn

Serving Size

 

593 g

Amount per Serving

Calories

495

% Daily Value*

Fat

 

8

g

12

%

Saturated Fat

 

1

g

6

%

Polyunsaturated Fat

 

2

g

Monounsaturated Fat

 

4

g

Sodium

 

285

mg

12

%

Potassium

 

1091

mg

31

%

Carbohydrates

 

95

g

32

%

Fiber

 

20

g

83

%

Sugar

 

10

g

11

%

Protein

 

21

g

42

%

Vitamin A

 

2138

IU

43

%

Vitamin C

 

42

mg

51

%

Calcium

 

114

mg

11

%

Iron

 

6

mg

33

%

* Percent Daily Values are based on a 2000 calorie diet.

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So let’s all wish for warmer weather so we can all enjoy this easy Mediterranean-ish salad at a flippin’ good barbie.

It is definitely on my top salads especially if I’m looking for something filling after a good workout.

Do you prefer to eat it as a meal or a side dish?

The post Easy Vegan High Protein Black Bean Salad with Corn appeared first on Hurry The Food Up.

The dressing is a work of art too – just imagine a bit of oil, maple syrup, lime, spicy sauce and a few peanuts all sloshing around together – what could be better?

Another reason why I had to try out this tofu salad (thanks to Jamie Oliver for the inspiration) was to discover a vegan dish that is high in protein and low in carbs at the same time. You won’t believe how difficult that is to find!

But I was successful: for 496 calories you get 24 grams of protein and just 22 grams of carbs! I dare you to show me a vegan dish with similar stats!

Main Ingredients

Firm tofu

Tofu, also known as bean curd, is the protein star of the recipe. It’ll get you crispy and solid cubes that will safely carry all the salad flavours. You can even go for extra firm tofu which has a denser and chewier feel than other types of tofu.

You can find tofu in most grocery stores or online. For this recipe, I recommend using fresh tofu from the supermarket.

Fresh vegetables

Bean sprouts, radishes, cucumber, spinach and pineapple are an attractive blend of colours and textures. All veggies have unique tastes which you rarely imagine together. But it works!

Dressing

When you combine olive oil, maple syrup, hot sauce, and lime, you have a perfectly sweet and spicy Asian salad dressing ready in a flash. Some salt and pepper to taste make it complete.

Garnish

A few sprinkles of chili pepper and peanuts top off the salad with some spice and crunch!

How many calories are in this Asian Tofu Salad?

This Asian tofu salad contains around 496 calories per serving. It’s enough to make a filling meal without worrying about those extra numbers.

Here’s a short overview of nutritional value per serving (531g):

Quite impressive for a salad, isn’t it?

Health benefits

This salad presents many health benefits, starting off with tofu as a rich source of ‘complete’ plant-based protein, iron and calcium.

It’s both low in calories and high in protein which makes it a true gem for special diets and vegetarian menus.

Eating a protein rich food like tofu will help you feel full and provide numerous benefits for your metabolism and weight loss. It’s time to forget about all those late-night cravings sabotaging your goals!

If you are interested in losing weight or simply learning to say no to certain naughty foods, why not check out our free 7-day vegetarian weight loss meal plan?

Another healthy thing about this salad is the perfect balance of vitamins, minerals and other nutrients from fresh vegetables.

Spinach is rich in vitamins A, C and E, folate, iron and potassium. It also has calcium, manganese, and vitamin K important for bone health.

Bean sprouts, pineapples, radishes and chili peppers are good sources of vitamin C which is necessary for the growth and repair of body tissues and the proper functioning of the immune system.

Last but not least, cucumber! Not only can the water in cucumbers prevent dehydration, but the fruit also provides dietary fiber for bowel health and potassium for your kidneys, heart and muscles.

Are you convinced to try this salad already? All you have to do is follow some simple step-by-step instructions.

How to make the perfect tofu cubes

As a matter of course, I came across a challenge every ambitious vegetarian has to face sooner or later – making crispy tofu. Lucky enough I found it’s super easy! Let me give you a quick intro:

All you need is a pack of firm tofu and some oil. Bonus: to release excess water use a tofu press (if you have) or paper towels. You can just place tofu on a paper towel-lined plate and put some weight on top.

Slice the block of tofu into small cubes, about 1 cm squared.

Heat up some oil in a pan on medium heat and then add the tofu.

Fry for about 15 minutes. Add some more olive oil once the tofu starts to stick to the pan. Make sure to add a decent amount of salt too. Stir every three minutes or so.

Patience is a virtue: the tofu starts crispening up after about 10 minutes, so give it the time it needs!

Make sure you try them along the way and see if you need to add more salt or let them get more crispy.

Et voila. Perfect tofu cubes!

How to make Asian tofu salad

• Prep work: make the tofu cubes following the instructions above. If you want to master your multitasking skills, wash the veggies and prep them for the salad (slice the radishes, cut the cucumber and pineapple) while occasionally stirring the tofu.
  
• Dressing time: mix olive oil, honey, sriracha, and lime juice. As a final touch sprinkle salt and pepper. Done!
  
• Assemble: throw everything together except for the tofu cubes. They can get mushy so best add them to each serving separately. Garnish the salad with chili and peanuts.

FAQs

What does tofu pair well with?

The best thing about tofu is that it soaks up the flavours of whatever you decide to pair it with so options are pretty much endless. Preparation methods depend on its texture which ranges from mostly liquid to extra firm.

Tofu is often featured in stir-fries, salads, soups, sauces, dips, smoothies, rice and noodle dishes. It goes well with soy sauce, ginger, chili oil, green onions, garlic, limes, sesame oil, peanut butter and more.

Can I make this tofu salad ahead?

Yes, this salad can be made in advance if the ingredients are stored properly. Cut cucumbers and sliced radishes can last in an airtight container in the fridge for about 2-3 days.

The dressing is great for making ahead and it will stay good for about 3-4 days.

How to store Asian tofu salad?

I suggest storing cooked tofu cubes separate from the rest of the ingredients in an airtight container in the fridge and tossing them into the salad before serving. This way they can last longer but may still lose their crispiness over time.

If you want to save some leftovers for longer, consider adding the dressing to individual servings instead of the whole salad.

Can I eat raw tofu?

Yes, you can eat tofu right out of the package by draining off excess liquid. The best way to enjoy it raw is by using silken tofu.

If you’re interested in raw tofu dishes, you can check out this Japanese silken tofu recipe and its variations with radish and basil or dessert with mango coulis.

Is tofu healthier than meat?

Yes, tofu can be considered healthier than meat in the sense that it’s free of the cholesterol and saturated fat found in meat.

Is it OK to have tofu every day?

It’s generally considered safe to eat tofu every day (as long as it’s not the only food you eat). There are plenty of easy vegetarian tofu recipes to incorporate into everyday meal plans. As a general rule for EVERY food though, we would suggest having a day or two now and then without eating tofu.

Asian Tofu Salad variations and alternatives

It’s easy to get creative when it comes to salads! So a few personal touches wouldn’t hurt the Asian tofu salad recipe either.

First of all, it’s up to you which hot sauce and chili pepper to use. If you don’t like the heat, choose something with a mild spice level.

If you’re allergic to or just not fond of peanuts, sprinkle the salad with sesame seeds instead. It’s also fine to use lemon juice instead of lime juice for the dressing.

You can try to cross out some ingredients that don’t work for you, but keep in mind that it will alter the salad flavour.

More tofu recipes

These ideas can make great additions to vegetarian and vegan diets and satisfy your taste buds!

All vegan and delicious Asian tofu recipes:

• Vegan Poke Bowl with Sesame Tofu
• Speedy & Easy Vegan Tofu Pad Thai
• Japanese Silken Tofu – Hiyayakko
• Vegan Pho Recipe
• Korean Vegan Bibimbap Bowl
• Vegan Lettuce Wraps
• Vietnamese Green Noodle Salad

Try our vegan take on some classics too:

• The Best Vegan Tofu Scramble Recipe for Breakfast
• Vegan Tofu Bolognese
• Silken Tofu Vegan Ice Cream

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4.73 from 18 votes

Crunchy Asian Tofu Salad (High Protein and Vegan)

Crispy tofu cubes, crunchy veggies and a superb dressing make this Asian tofu salad too delicious to be so healthy!

Course Dinner, Salads, Sides

Cuisine Asian, Vegan

Diet Gluten Free, Egg Free, Low Calorie, Dairy Free, Vegan, Vegetarian

Time Max 20 min

Calories 450 – 650 kcal

Type meal plan recipes

Diet dairy-free, egg-free, gluten-free, vegan

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 2 people

Calories 496kcal

Author HurryTheFoodUp

Equipment

• Knife
• Cutting board
• Pan

Ingredients

• 14 oz firm tofu (ideally get fresh tofu from the supermarket)
• 1 cup bean sprouts
• ½ bunch radishes
• ½ medium cucumber
• 1 handful spinach
• 1 small tin pineapple (small tin = 8 oz = 225g = ¼)
• 1 tbsp olive oil

For the dressing

• 2 tbsp olive oil
• 1 tbsp maple syrup
• 1 tsp sriracha (or equivalent)
• ½ lime (juiced; lemon also works)
• ½ chili pepper (eg. jalapeño)
• 1 small handful peanuts
• Salt and pepper to taste

US CustomaryMetric

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Instructions 

• Press out some excess moisture of the tofu block, then cut it into small cubes (about one square centimeter).
  14 oz firm tofu, 1 tbsp olive oil
  
• In a pan heat up some oil at a medium heat and in the tofu goes. Fry for about 15 minutes until golden brown. Multitasking challenge: make sure you stir every now and then (and add some salt) while you prep the rest of the salad. You can do it, bring it on!
  
• Next up: wash your veggies!
• Slice the radishes.
  ½ bunch radishes
• Cut the cucumber lengthwise in half, remove the seeds with a small spoon and cube what’s left.
  ½ medium cucumber
• Cut the pineapple into small chunks as well.
  1 small tin pineapple
• Throw everything into a bowl along with the spinach and bean sprouts.
  1 handful spinach, 1 cup bean sprouts

Now to the dressing

• Combine olive oil, maple syrup, sriracha, lime juice, salt and pepper and toss it into the salad.
  2 tbsp olive oil, 1 tbsp maple syrup, 1 tsp sriracha, ½ lime, Salt and pepper to taste
• Get the tofu cubes and place them in a separate bowl. Add them to each salad serving. (If you throw them right into the salad they’ll get mushy quickly).
• Also for garnish, cut the chili and roughly crush or chop the peanuts. Sprinkle them over the salad when serving.
  ½ chili pepper, 1 small handful peanuts
• Enjoy!

Notes

Adapted from Jamie Oliver. Awesome salad!!

HAVING LEFTOVERS? No problem! You can throw in the bean sprouts, pineapple or radish into this lovely Vegetable Stir Fry or this tasty as Fake Lo Mein.

IF YOU LIKED THIS RECIPE: Then you need to check out our Asian Style Pasta Salad too! And while we’re at it, how about this awesomely named Dragon Noodle Stir Fry?

Nutrition

Nutrition Facts

Crunchy Asian Tofu Salad (High Protein and Vegan)

Serving Size

 

531 g

Amount per Serving

Calories

496

% Daily Value*

Fat

 

37

g

57

%

Saturated Fat

 

5

g

31

%

Polyunsaturated Fat

 

10

g

Monounsaturated Fat

 

21

g

Sodium

 

378

mg

16

%

Potassium

 

442

mg

13

%

Carbohydrates

 

22

g

7

%

Fiber

 

5

g

21

%

Sugar

 

11

g

12

%

Protein

 

24

g

48

%

Vitamin A

 

1573

IU

31

%

Vitamin C

 

37

mg

45

%

Calcium

 

313

mg

31

%

Iron

 

4

mg

22

%

* Percent Daily Values are based on a 2000 calorie diet.

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Whether you choose it to be a side dish or a main course, this delicious tofu salad will encourage you to explore the variety of tofu in Asian cuisine. You can try various easy recipes with marinated, fried, smoked, grilled or baked tofu.

Now excuse me while I enjoy my not-so-small bowl of mouthwatering Asian tofu salad.

The post Crunchy Asian Tofu Salad (High Protein and Vegan) appeared first on Hurry The Food Up.

It’s a bittersweet time of year. The Christmas buzz is fading away, happy memories mingling with dark, cold days and the next holiday’s still probably a long way off. 

So I thought I’d take an easy salad to mirror the mood. 

This pear and walnut salad is the perfect balance of two distinct types of flavour – we mix the naturally tangy, bitter taste of the rocket or lamb’s lettuce with the sweetness of pear and dried dates, cranberries or raisins, topped off with a hint of orange. 

Oh, and let’s not forget the added texture and flavour those crushed walnuts bring to the bowl.

It also has a light and wintery taste to it to – perfect for brightening up chilly days or gloomy evenings!

Ingredients

Salad Dressing ingredients

If you’re feeling you’ve slightly overindulged during the holiday period (like most of us, I imagine), this vegetarian salad is a great way to get back to a better eating regime. 

Boring salads suck and are a major turn-off, opt for something inviting instead. A dressing can make or break a salad – so how about one made of added balsamic cream, fresh orange juice, extra virgin olive oil and a little dijon mustard mixed together? Sounds (and tastes!) good to me.

You can also use stone ground mustard instead of the dijon if you wouldn’t mind a milder vinaigrette with tiny seed chunks, another citrus like lemon juice to give your pear walnut salad a sweet tang and any flavourful oil of your choice would be a good substitute for the olive oil

Don’t forget some salt and pepper to taste!

Fruits, nuts and greens

The more depth in flavour the ingredients of a salad have, the more exciting and tastier it becomes. That’s why I chose the bitter rocket to perk up the salad, rich-tasting crunchy walnuts to give it more texture, a nice ripe pear to add some sweetness and dried cranberries to give the salad that tart touch.

Make your salad with spinach, watercress or kale if you don’t fancy rocket and raisins or even sundried goji berries instead of those cranberries would still work wonders here. If you want to get creative, swap the sweet juicy pears for some crisp apples instead. 

Either way, you should end up with a tasty, refreshing and easy bowl of salad filled with different textures and various flavours!

How many calories are in this pear and walnut salad?

This pear and walnut salad contains right about 201 calories and 3g of protein in each serving. 

Here’s a full breakdown of the main nutrients in a portion of this salad:

• kcal 201kcal
• Carbs 31g
• Fat 9g
• Protein 3g

Vegan, healthy and refreshing? Seems like one heck of a deal for a ten-minute meal if you ask me!

Health benefits

If your body is feeling in need of a quick pick me up, then look no further than rocket (often known as rucola or arugula). It’s packed with a wide range of vitamins such as A, K and C, as well as all-important minerals like calcium, magnesium and iron. 

Fresh pears are also a bit of a fiber beast – just one small pear contains nearly one-fifth of your fiber needs for the day and most people get nowhere near their recommended amount! Needless to say, having some pears is an easy way to add more fibre to your diet. It also helps against so many things, including heart disease, diabetes and even weight loss. 

Yep, I know, it’s awesome.

Just as awesome as walnuts it seems, with a study showing that regular consumption of these flavour-rich and nutrient-dense bad boys leads to a decrease in LDL (“bad”) cholesterol levels. And, that’s just one out of the many many health benefits walnuts provide. 

With that tangy orange dressing, the arugula, pears and nuts – it’s safe to say this pear salad recipe checks all the boxes for what it takes to make a tasty, refreshing and colourful dish (it’s a pretty lovely summer salad recipe for those long warm evenings). 

How to make the best pear and walnut salad

• For the dressing: Stir your oil, mustard, orange juice and balsamic vinegar in a small bowl with a dash or two of salt and black pepper.
  
• For the salad: Start off by giving your arugula a good wash and setting it aside before chopping your walnuts and cranberries into smaller bits. Next, dice the pears into teeny tiny bite-sized cubes before throwing all the chopped ingredients into a large bowl.
  
• Assemble: Pour your tangy balsamic vinaigrette into a salad bowl containing the pear slices, walnuts, cranberries and arugula. Give it a nice toss with a wooden spoon and… and that’s about it!

FAQs for pear and walnut salad

What nut goes best with pears?

Chopped pecans, hazelnuts, almonds and walnuts are the nuts that go best with pears. Chop them into tiny bits and use them as a topping for freshly baked pears, as the garnish for some pear pie or tossed into a pear salad.

How do you cut pears for salad?

Pears can be diced into chunks or sliced into flat wedges for salads. I cut the pears into dice in this recipe, but you use sliced pears if you prefer them much thinner. 

How can I make them ahead? 

You can make this salad ahead by buying your pears ahead of time (so they can ripen a bit) and mixing the ingredients of your dressing and refrigerating the mixture in an airtight container. That should keep well for a day or two but I’d recommend prepping the fresh ingredients right before you have it as salads are best served fresh.

What goes with pear and walnut salad?

Serve this pear and walnut salad as a side dish to some pasta, casserole or lasagna to make your meal more wholesome, an appetizer to an entree or you could skip the main and have it on its own as a light lunch. 

More pear recipes

Cinnamon Baked Pears – another pear and walnut favourite!
Breakfast Pear Crisp
Couscous Pear Salad with Goat’s Cheese
Pear Soup
Cottage Cheese Salad

This pear and walnut salad is a beast of a fruit, leafy greens and nut mix and a certified banger for the holidays still to come. Try it out and don’t be scared to add your own unique spin to it. Tell us how it went in the comment section below and have a look at our other salad recipes and our low calorie salad dressings for more! 

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4.83 from 29 votes

Easy Pear and Walnut Salad Recipe with Orange Dressing

Sweet and gritty pears meet the nutty and firm walnut in a tangy mustard orange dressing to create this tasty pear and walnut salad.

Course Lunch, Salads, Sides

Cuisine Vegan

Diet Gluten Free, Egg Free, Low Calorie, Low Fat, Dairy Free, Vegan, Vegetarian

Time Max 20 min

Calories 150 – 450 kcal

Type meal plan recipes

Diet dairy-free, egg-free, gluten-free, vegan

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 2

Calories 201kcal

Author HurryTheFoodUp

Equipment

• Mixing bowl
• Knife
• Cutting board

Ingredients

• 2 tbsp walnuts (crumbled)
• 1 pear
• 2 tbsp cranberries, dried
• 1 handful arugula/rocket

Dressing

• ⅛ cup orange juice (½ orange)
• 1 tbsp balsamic vinegar
• 1 tbsp mustard
• 1 tsp olive oil
• Salt and pepper to taste

US CustomaryMetric

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Instructions 

• Chop the walnuts into smaller pieces.
• Dice the pear into small cubes. Think roughly the size of a quartered date.
• Chop the cranberries roughly.
• Throw all chopped ingredients and the washed arugula to the bowl too. Do make sure you wash the salad first, arugula often comes with a load of grit!
• Mix the orange juice, balsamic vinegar, mustard and olive oil together. Chuck in a dash or two of salt and pepper.
• Stir into the salad. Serve. Done!
  

Notes

Serve with toasted wholemeal bread or baguette.

IF YOU LIKED THIS RECIPE: we have some other amazing salads too! This peanut sauce salad is one of our all-time favourites, and simply needs to be tried. As if that wasn’t enough, we’ve also compiled a round-up of 18 of our favourite protein bicep bombs!

This recipe was inspired by VegKitchen.com

Nutrition

Nutrition Facts

Easy Pear and Walnut Salad Recipe with Orange Dressing

Amount per Serving

Calories

201

% Daily Value*

Fat

 

9

g

14

%

Saturated Fat

 

1

g

6

%

Polyunsaturated Fat

 

5

g

Monounsaturated Fat

 

3

g

Sodium

 

380

mg

17

%

Potassium

 

243

mg

7

%

Carbohydrates

 

31

g

10

%

Fiber

 

5

g

21

%

Sugar

 

23

g

26

%

Protein

 

3

g

6

%

Vitamin A

 

298

IU

6

%

Vitamin C

 

13

mg

16

%

Calcium

 

44

mg

4

%

Iron

 

1

mg

6

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

The post Easy Pear and Walnut Salad Recipe with Orange Dressing appeared first on Hurry The Food Up.