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Spicy Asian Mason Salad Jar

It is estimated that 95% of adults in the UK don't consume enough fibre and according to the NHS only one in 4 of us are getting our recommended 5 a day for fruits and vegetables.

Salads are a great way of helping you reach your 5 a day, as well as increasing your fibre intake. They are quick to make and suitable for any budget.

They are most appetising during the summer months when you are craving something cool, crisp and refreshing.

This crunchy peanut salad is a tasty Asian inspired recipe. Each serving will provide you with 13g of protein (approx 20% of your RDA) and 10g of fibre (approx 40% of your RDA) but at the same time is low in sugars and calories.

Spicy Salad Recipe

Servings: 2

Prep time: 40 mins



1 x Medium - Red bell pepper (thinly sliced)

1 x Large - Carrots (grated or thinly sliced)

80g - Red cabbage (thinly sliced)

80g - Broccoli florets (chopped)

60g - Sweet potato (roasted or steamed)

50g - Lettuce or mixed salad leaves (chopped)

26g - Peanuts, unsalted (crushed)


1 x Tbsp - Peanut butter (no added salt and sugar)

1 x Tbsp - Soy sauce (reduced salt/sodium)

1/2 Tsp - Sriracha chilli sauce (optional, only if you like it spicy, for a sweeter substitute use sweet chilli sauce)


1. Peel and cut sweet potato into chunks and steam for 15 mins or roast in oven with a drizzle of oil for 35-40 mins.

2. Cook quinoa according to packet instructions.

3. Mix dressing ingredients, split into 2 portions and place at the bottom of 2 jars (if using).

4. Wash and chop/diced salad leaves, pepper, broccoli, and carrots.

5. Layer all ingredients in jars (with salad leaves on top) - see photo.

The salad can be easily transported in Mason (jam) jar. It can be made up to 2-3 days in advance (keep in fridge until serving).

To increase the protein content swap the sweet potato for edamame beans or cooked chickpeas.

For full nutritional information and printable recipe click here

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