Mexican Salad Jar

12 January 2022

This vegan lunch recipe is a little different with the ingredients making layers inside a jar. This is perfect to eat cold and take out for the day. 

Nutritional highlights

This salad is a fantastic way to boost our fruit and vegetable intake as it provides us with 3 out of our 5 a day! The avocado is full of unsaturated fats that help to keep our cholesterol levels in check, which can help reduce our risk of heart disease. Avocadoes are also high in B vitamins which play an important role for our bodies to produce energy from the food we eat. Overall, this recipe delivers over a third of our daily fibre intake, which not only helps to keep us regular but can help to reduce our risk of heart disease and bowel cancer. 

Ingredients list

Makes 2 servings

Preparation time: 15 minutes

Cooking time: 10 minutes

  • 1/2 400g can red kidney beans
  • 1 can 325g sweetcorn
  • 1 medium avocado
  • Handful iceberg lettuce
  • 2 corn tortillas
  • 1 tsp lime juice

Ingredients for salsa:

  • 1 medium tomato, finely chopped
  • 1 red onion, finely chopped
  • 1 tsp coriander leaves, chopped
  • 1 tsp olive oil
  • 1 tsp lemon juice

Method

To make the salsa, add all of the ingredients to a bowl, stir together and set aside. 

Mash up the avocado, add in lime juice and stir. Cut lettuce into strips. Brush the corn tortillas with olive oil and cut into triangles then bake in a pre-heated oven for 8-10 minutes at 190C, turn over halfway through. 

With your jar add the salsa at the bottom to form the first layer. Next top the salsa with the kidney beans, then the sweetcorn and then the avocado. Add the lettuce strips then top off with the baked tortilla crisps. 

Healthy swaps

  • If you want to make the recipe quicker, you can buy readymade salsa and your favourite tortilla crisps!
  • If you're looking to swap out the tortillas or add in an extra layer, then why not add in some Mexican rice!
Calories: 428kcal Fat: 15.35g Saturates: 3g Total Sugar:  Salt: 0.7g