Rainbow Salad

Name: Rainbow Salad
Prep time: 20 min
Cook time: 30 min
Yield: 4
Ingredients: 100 g Garden Peas 375g Birds Eye Garden Peas; 160 g Supersweet Sweetcorn Birds Eye Supersweet Sweetcorn; 140 g Red Cabbage; 2 tablespoon Apple Cider Vinegar; 500 g Sweet Potato; 100 g Kale; 30 g Lemon Juice; 130 g Quinoa; 6 Radishes, sliced; 150 g Apples, sliced; 25 g Olive Oil; 1 teaspoon Dijon Mustard; 2 teaspoon Honey; Seasoning, Sea Salt and Freshly Ground Black Pepper; A handful of Mint Leaves; A handful of Sunflower Seeds or Pumpkin Seeds

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Preparation Time

20'

Cooking Time

30'

Nr of servings

Difficulty Level

Rainbow Salad Recipe

If you’re trying to eat more veg or nail your “5-a-day” in one meal, then you can’t go wrong with rainbow salads. They’re great as a side or as a standalone meal, and they’re really easy to make. The only rule is to include as many colours as possible and eat in full colour!

The easiest way to build a rainbow salad is to, obviously, follow the colours of the rainbow. Aim to have a green leafy base, a couple of orange and yellow bits of veg, some red and purple produce (pomegranate seeds are great in salads), plus that final secret ingredient – loads of creativity! To get you inspired, we’ve put together a healthy and filling rainbow salad recipe that you can try.

Preparation Time

20'

Cooking Time

30'

Nr of servings

Difficulty Level

Ingredients

100

Birds Eye Garden Peas

160

Birds Eye Supersweet Sweetcorn

140

Red Cabbage

tablespoon

Apple Cider Vinegar

500

Sweet Potato

100

Kale

Lemon Juice

130

Quinoa

Radishes, sliced

150

Apples, sliced

Olive Oil

teaspoon

Dijon Mustard

teaspoon

Honey

Seasoning, Sea Salt and Freshly Ground Black Pepper

A handful of

Mint Leaves

A handful of

Sunflower Seeds or Pumpkin Seeds

Rainbow Salad Recipe

Our method

Preheat the oven to 200^oC
Finely chop or grate the red cabbage and transfer into a bowl. Add the apple cider vinegar and a pinch of salt, before mixing everything together with your hands.
Peel and chop the sweet potato then place it onto the baking tray. Drizzle some olive oil on top, and sprinkle salt and pepper. Let it bake in the oven for 25-30 minutes until cooked.
Cook the quinoa following the on-pack instructions. Once cooked, drain and cool.
Remove the kale stems then place all the leaves in a bowl. Add the lemon juice and massage the leaves for approximately 5 minutes, until they have softened.
Cut the radishes and apples in thin slices or in quarters.
Cook the frozen peas and frozen sweetcorn as per the instructions on the pack.
Combine the honey, dijon mustard, and olive oil for the dressing in a bowl, and whisk everything together.
Once all the ingredients are cooked, prep the salad in a large bowl by mixing all the ingredients. Pour the dressing and blend it in well. Finish the salad by sprinkling the seeds and mint leaves on top.

Now that you know how to make a rainbow salad, take a look at our campaign that’s all about eating in full colour and find out how many colours we can find on the average British plate. Also discover what food colours people are attracted to in our social experiment!