Dirigo Dish: Mason Jar Taco Salad

Wondering what all the fuss is around Mason jar salads? Check out this tasty dish from the American Heart Association that fits into a four quart-sized jar. Bring it along for a spring picnic or day trip!  Find even more heart healthy recipes at www.heart.org!

Dressing Ingredients

  • 1 1/2 cups fresh cilantro (leaves and stems)
  • 2 medium green onions (coarsely chopped)
  • 1 medium fresh jalapeño pepper (seeds and ribs discarded, coarsely chopped, optional)
  • 1 medium avocado (halved, pitted)
  • 2 tablespoons fat-free sour cream
  • 2 tablespoons fresh lime juice
  • 1 tablespoon canola or corn oil
  • 1 tablespoon water plus more, as needed
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper

Salad Ingredients

  • 1, 15.5-ounce can no-salt-added kidney beans (rinsed, drained)
  • 1, 15.5-ounce can no-salt-added black-eyed peas (rinsed, drained)
  • 1/2 medium English, or hothouse, cucumber, chopped
  • 1 pint grape tomatoes or cherry tomatoes (halved)
  • 1 1/2 cups cooked fresh corn or frozen whole-kernel corn, thawed and drained
  • 1 cup sliced radishes
  • 1 cup fat-free, shredded Cheddar cheese
  • 4 cups shredded romaine or any other greens, such as spinach or arugula, chopped if desired


  • In a food processor or blender, process the cilantro, green onions, and jalapeño until finely chopped. Process all the remaining dressing ingredients until smooth, adding more water if needed so the salad dressing is the desired consistency.
  • Put 4 Mason jars on a work surface. Remove the lids. Divide the salad ingredients among the jars in the following order: salad dressing, beans, black-eyed peas, cucumber, tomatoes, corn, radishes, and Cheddar. Top with the romaine.
  • Replace the lid on each jar and tighten it. Refrigerate the jars for up to 4 days.
  • Before serving, shake the jars to distribute the salad dressing. Serve the salad in the jars or pour into bowls.

The American Heart Association’s website is a great place for seniors and people of all ages to find delicious heart healthy recipes. Click here for more AHA recipes!

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