Rainbow Salad

Preparation Time
'
Cooking Time
'
Nr of servings
4
Difficulty Level
Rainbow Salad

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
'
Cooking Time
'
Nr of servings
4
Difficulty Level

Ingredients

100 
g 
Birds Eye Garden Peas
Birds Eye Garden Peas 375g
160 
g 
Birds Eye Supersweet Sweetcorn
Birds Eye Supersweet Sweetcorn 690g
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

Method

  1. Preheat the oven to 200oC

  2. 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. 

  3. 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.

  4. Cook the quinoa following the on-pack instructions. Once cooked, drain and cool.
  5. 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. 

  6. Cut the radishes and apples in thin slices or in quarters.

  7. Cook the frozen peas and frozen sweetcorn as per the instructions on the pack.

  8. Combine the honey, dijon mustard, and olive oil for the dressing in a bowl, and whisk everything together.
  9. 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!