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4 from 1 vote

Salad in a Jar with Stuffed Chard + Quick Pickled Beets

This mason jar salad recipe with quick pickled beets and rice stuffed chard is perfect for a light, healthy meal to take to work. Vegan and low FODMAP.
Prep Time15 mins
Cook Time45 mins
Total Time1 hr
Course: Lunch
Cuisine: Low Fodmap
Keyword: mason jar, pickles, Rice, salad, swiss chard
Servings: 2 people


For the Salad

  • Bunch of romain lettuce
  • 2,65 oz |75g of mizuna or arugula
  • Fresh parsley and coriander chopped
  • 2,29 oz |65g zucchini julienned "zoodles style" (optional)

For the Pickled Beets

  • 1/2 cup | 100 ml apple cider vinegar
  • 1/2 cup | 100 ml water
  • 1/4 cup | 50 g brown sugar
  • Pinch of salt
  • 1 medium beet cut into paper thin slices

For the Vinaigrette

  • 3 tablespoons extra-virgin olive oil
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon tahini
  • Pinch of salt
  • Pinch of black pepper

For the Stuffed Chard

  • 2,65 oz | 75g of Swiss chard
  • White rice cooked
  • Pinch of salt


  • Start by making the pickles: combine all the ingredients except the beets in a small saucepan and bring to medium heat until the sugar dissolves (about 1 minute after boiling). Remove from heat and set aside. Cut the beets into thin slices and place in an airtight container. Add the warm liquid and let stand without lid for one hour. Seal the jar and refrigerate until use. You can save the remaining pickles in the refrigerator for up to one week.
  • Prepare the vinaigrette by putting all ingredients in a small bowl. Mix well until you have a smooth consistency. Taste and adjust the seasoning if necessary and place in a large airtight jar.
  • Wash the lettuce and mizuna and place them in the jar after the vinaigrette. Add a layer of pickled beets (approx. 20 thin slices), another layer of lettuce or mizuna and end with the zucchini noodles. Before sealing the jar, add parsley and chopped coriander.
  • Your salad is ready. Shake the jar before eating so that the vinaigrette is mixed with the rest of the ingredients.
  • Serve with ...

Stuffed Chard

  • In a large saucepan of boiling water, put the chard leaves, add a pinch of salt and cook for 10 minutes or until the stems are soft. Remove the chard leaves and drain well. Gently open each leaf and put a bit of cooked rice in the middle of it. Fold from the sides, covering the rice then close with the tip of the leaf and turn toward the stem. Repeat until all the leaves are stuffed with rice.


Low FODMAP diet: 20 grams (0,7 oz) of beetroot is considered low FODMAP, which is equivalent to 20 paper thin slices of pickled beets. This recipe has been developed with that in mind: due to the small allowed amount per meal, pickling it actually allows you to enjoy beets, store them and save for later ;)