Eat the rainbow with this fiber-fueled rainbow salad. This anti-inflammatory salad is jam-packed with nutrient density. Loaded with antioxidants, beneficial compounds, and over 25 different plants, this salad is good for gut health.
What you need to make this rainbow salad
- Mixed baby greens
- Cucumber
- Carrot
- Jicama
- Beet
- Red bell pepper
- Purple cabbage
- Onion
- Radish
- Tomato
- Broccoli sprouts
- Any one of these dressings: Easy Green Goddess Dressing, Walnut Salad Dressing, Creamy Tahini Ginger Dressing, Vegan Creamy Italian, Epic Tahini Lemon Garlic, Toasted Pecan Balsamic Vinaigrette
Other optional additions:
- Kimchi
- Ancient grains
- Hemp Hearts
- Pumpkin Seeds
- Sunflower Seeds
- Raisins
- Legumes: black beans, chickpeas, kidney beans, green peas, or lentils
One of my favorite salad greens to buy is Organic Girl's 50/50 with half-mixed greens and half-baby spinach. This specific mixture has about 14 different plants. The remaining toppings add another ten different plants.
Depending on the salad dressing you use, and if you add seeds, beans, and whole grains like our ancient grains, this salad will push you over the 30 different plants goal in one day!
Check out this article on how to eat over 30 plants a week.
Frequently Asked Questions
Any salad that meets the goal of "eating the rainbow." Why? Because it provides fiber and a diversity of antioxidants and phytochemicals to improve health. Sounds weird, I know. But health restoration happens within our tissues and cells. The color of food matters! These nutritive and non-nutritive compounds are anti-inflammatory and stop free radical damage. Inflammation and free radicals are common with obesity, type 2 diabetes, heart disease, cancer, and autoimmune conditions. This Easy Rainbow Salad has the colors green, red, purple, white, and orange.
There are different variations of this salad where you can swap out jicama for cauliflower (both white). You can also add broccoli for more cruciferous vegetables. Add some shredded beets to boost nitric oxide-producing compounds. Heirloom tomatoes and avocado are an excellent combination to toss in. If you prefer a sweeter salad, you can add fresh fruit like diced apples, pears, or berries. One of my favorite things to do is add kimchi—a fermented cabbage with probiotics.
While there is protein in vegetables, you can easily add ½ to 1 cup of chickpeas, black beans, lentils, ancient grains, quinoa, or farro. Alternatively, pairing this salad with a cup of Amazing Lentil Soup or North African Chickpea Soup are also excellent options for added protein.
Diet plays a key role in a healthy gut microbiome. According to a 2018 study, American Gut: an Open Platform for Citizen Science Microbiome Research, "Plant consumption was also associated with a reduction in certain antibiotic resistance genes. Individuals who consume more than 30 types of plants per week compared to those who consume ten or fewer plants per week had significantly reduced abundance of antibiotic resistance genes..."
We hope you love this rainbow salad. Please rate and leave a comment below. Be sure to share a picture on Instagram and tag us @danielsplaterecipes so we can see your creation!
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Rainbow Salad
- Total Time: 15 minutes
- Yield: 1 1x
- Diet: Vegan
Description
Eat the rainbow with this fiber-fueled rainbow salad. This anti-inflammatory salad is jam-packed with nutrient density. Loaded with antioxidants, beneficial compounds, and over 25 different plants, this salad is good for gut health.
Ingredients
- 4 cups of mixed baby salad greens
- ½ cup shredded beet
- ½ cup shredded carrot
- ½ cup shredded purple or green cabbage
- ½ cup chopped tomato
- ½ cup sliced cucumber
- ½ cup sliced or chopped jicama
- ½ cup sliced red bell pepper
- ¼ cup sliced radish
- ¼ cup sliced onion
- ½ cup broccoli sprouts
- Dressing of choice: Easy Green Goddess Dressing, Walnut Salad Dressing, Creamy Tahini Ginger Dressing, Vegan Creamy Italian, Epic Tahini Lemon Garlic, Toasted Pecan Balsamic Vinaigrette
Optional Additions
- fermented vegetables (kimchi, sauerkraut)
- ancient grains
- beans or lentils (black beans, chickpeas, kidney beans, brown/green lentils)
- seeds (hemp hearts, pumpkin seeds, sunflower seeds)
Instructions
- Combine all veggies into the largest bowl you have on hand.
- Add dressing and optional additions (if using), and enjoy!
Notes
EQUIPMENT / SUPPLIES
- Knife
- Cutting board
- Measuring cup
- Prep Time: 15 minutes
- Category: Lunch/Dinner Entrée
- Cuisine: American
Keywords: rainbow salad, large salad, salad entrée, mixed baby greens, red bell pepper, purple cabbage, jicama, cucumber, beets, broccoli sprouts, cucumber, onion, carrot, daniel fast compliant, daniel fast recipe, vegan, healthy vegan, antioxidants, phytochemicals, soy free, gluten free, nut free, low fat, anti-inflammatory
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