Salad in a glass – crunchy, healthy & perfect for on the go!

Salad in a glass – my absolute game changer for everyday office life and the next picnic in the park, if you are MealPrep fans, this is just the thing. But even if not, you should definitely test it! A delicious combination of fresh, crunchy vegetables and salad and an ingenious, crunchy quinoa topping that delights me every time. Trend food that you should try! The salad in a glass is my contribution to our blogger campaign “Good things in a glass” by Delicious for Every Day. Click through the culinary ideas, you will find all the links right here in the post! And as a nutritionist, I can tell you that my salad in a glass is the answer to the question of how you can do something good for yourself in stressful everyday life. Get inspired and save the recipe straight away!

Why should you definitely try the salad in a glass?

• Preparation made easy: The layering principle ensures that the vegetables stay crisp for hours and nothing becomes mushy.

• The Ultimate Crunch: By roasting the quinoa in the air fryer, you get a topping that makes every salad in a jar a real experience.

• Nutrient power: The combination of complex carbohydrates, plant-based protein from edamame and healthy fats from tahini will keep you fit all afternoon.

Good things in a glass – our motto for #tastyforeveryday

We have created great things for you again, the best thing is to try out all the recipes:

The recipe: Your perfect salad in a glass

• For the crispy quinoa topping: 200 g quinoa, 2 tbsp soy sauce, 1-2 tsp crispy chili sauce.

• For the glass: 50 g frozen edamame, 1 small cucumber, 5-6 stalks of green asparagus, 1/2 red pepper, 1 carrot.

• For the tahini dressing: Greek yogurt, tahini, juice of 1/2 organic lemon, salt, pepper, a little water.

Step-by-step instructions

1. Roast quinoa until crispy: Rinse the quinoa and cook for 10-15 minutes. Mix with soy sauce and crispy chili sauce. Roast in the air fryer at 175 °C for approx. 20 minutes until crispy (turn occasionally). Allow to cool.

2. Vegetable preparation: Pour boiling water over the edamame and drain. Dice cucumber and peppers. Cut the asparagus into small pieces and briefly sauté it with a little olive oil, 1 tablespoon of water, salt and pepper until al dente. Use the peeler to slice the carrots into thin strips.

3. Layers: First put the heavy ingredients at the bottom of the jar and layer the lighter vegetables at the top. You can either fill the dressing at the bottom of the jar or store it in a separate jar and pour over it before eating.

4. Mix the dressing: Mix the yogurt, tahini, lemon juice, salt, pepper and a dash of water in a separate glass until creamy.

5. Enjoy: Before eating, put the vegetables and dressing in a bowl, sprinkle the crispy quinoa topping on top – your fresh salad in a glass is ready!

Tips & variants

• Vegan option: Simply swap the Greek yogurt for an unsweetened soy yogurt or a vegan yogurt alternative.

• The MealPrep Trick: If you are preparing the salad for several days, leave the dressing in a small separate container. This way, your salad in the jar will stay nice and crunchy for up to 3 days and always add the quinoa topping just before eating.

What goes into your glass?

I love to constantly vary my layering system depending on what the season has in store. Now it’s your question: Are you more of a team “raw food fan” or do you prefer fried ingredients? Write me your favorite vegetables for the perfect one Salad in a glass in the comments – I’m super excited about your creations!

Recipe: Salad in a jar

Ingredients

200 grams of quinoa

2 tbsp soy sauce

1-2 tsp crispy chili sauce

50 grams frozen edamame

1 small cucumber

1 tbsp olive oil*

5-6 stalks of green asparagus

1/2 red pepper

1 carrot

2 tbsp Greek yogurt

3 tbsp tahini

1/2 organic lemon

Who likes some garlic?

Sea or rock salt*

preparation

1. Rinse the quinoa and cook for about 10-15 minutes. Mix with soy sauce and crispy chili sauce/season to taste and roast in the air fryer for about 20 minutes at 175 degrees until crispy, stirring occasionally. Allow to cool and pour into a glass.
2. Pour boiling water over the edamame, wait a moment and drain. Wash the cucumber and cut into cubes. Wash, trim and chop the asparagus, sauté with olive oil, add 1 tablespoon of water and sauté with salt and pepper until al dente. Wash, deseed and dice the peppers. Peel the carrot and slice it into thin strips with the peeler.
3. Layer the vegetables in a glass. The following applies: everything heavy vegetables first, followed by the light vegetables.
4. For the salad dressing, mix yoghurt, tahini and lemon juice, season with salt and pepper, add a little water (approx. 1-2 tbsp) to the desired consistency. It’s best to mix everything together in a glass.
5. With three glasses you are perfectly prepared for on the go, whether at a picnic or in the office. To eat, first put the salad, then the sauce and then the crispy topping, pour the quinoa into a bowl and enjoy!

Bon appetite!

*Amazon affiliate link: If you order from Amazon using this link, it won’t cost you a cent extra, I receive a small commission that I can put back into new cookbooks etc. Thanks!