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A Whole Meal in a Jar

A Mediterranean meal mixed in a jar, colorful, tasty, quick and most importantly – fun to prepare with the kids!

A fun and quick solution that’s mixed in a jar, at home with the kids, at school or the workplace. With seasonal vegetables in a variety of colors, legumes rich with protein, nutritional fibers and minerals and olive oil. A quick and affordable meal.

Ingredients for 4 servings

4 tomatoes
4 cucumbers
2 red onions
8 tbsp cooked green lentils *
8 tbsp cooked haricot beans *
4 tsp olive oil
2 cups fresh chopped cauliflower
4 handfuls fresh chopped beansprouts
4 handfuls fresh chopped lettuce
2 cooked beetroots (you can use vacuum packed too), chopped
4 carrots, peeled and cut into small cubes
40 green or black olives **
Pinch of iodine rich salt
Pinch of ground black pepper
* Canned legumes can be used but we recommend soaked and cooked legumes or frozen legumes

Excel sheet for calculating quantities for more servings at school or the workplace


Clean jars (for spreads/sauces etc. 400-500 ml), one for each serving


  • Cut all the vegetables into small cubes
  • Place in the jar
  • Add the legumes
  • Season to taste
  • Close jars and shake
  • Eat straight from the jar

Bon Appétit!

About the recipe:

  • Easy to prepare and suitable for the whole family including children. Common ingredients combined with ingredients children don’t usually try. Shared preparation and eating help children experience different and varied ingredients.
  • All recipes formulated in accordance with the Ministry of Health’s Nutrition Division guidelines, and the Ministry of Health’s Education Supervision as part of the “EfshariBari” initiative at schools.