Healthy Eating for Your Active Lifestyle

Monterey Jack mason jar salad

Recipe details

Servings: 4
Time: Under 15 minutes

Did you know?
When you buy Canadian cheese you are supporting dairy farmers, cheesemakers and the local economy.


  • 1 can (14 oz or 398 mL) flageolet beans, rinsed and drained
  • 1 apple, diced
  • 1/3 cup (75 mL) raisins
  • 2 cups (500 mL) rice, cooked
  • 2 tbsp (30 mL) sunflower oil
  • 2 tbsp (30 mL) cider vinegar or white wine vinegar
  • Salt and freshly ground pepper
  • 2 cups (500 mL) arugula or baby spinach
  • 3 tbsp (45 mL) pumpkin seeds, toasted

1 cup (250 mL) Canadian Monterey Jack, diced


  1. In a large bowl, add flageolet beans, apple, raisins and rice.
  2. In a small bowl, mix sunflower oil with cider vinegar. Add dressing to the salad and mix well. Season with salt and pepper.
  3. Divide mixture among 3 or 4 mason jars, add arugula, pumpkin seeds and top with Monterey Jack. Refrigerate until ready to serve.


comments powered by Disqus
Monterey Jack mason jar salad

Dairy Farmers of Canada

Nutrition Information

per serving

481 Calories 481
Protein _ 19 g_
Carbohydrate 62 g
Fat 18 g
Fibre 7.6 g
Sodium 248 mg
Calcium 357 mg