Pin to board The Rainbow Salad Bowl is a vibrant, nutrient-packed dish featuring a colorful array of fresh vegetables, wholesome grains, protein-rich beans, crunchy nuts, and seeds, all tossed with a zesty light dressing. This versatile meal is perfect for a nutritious lunch or dinner that satisfies both the eyes and the body with its variety of colors and textures.
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This easy-to-make International main dish is perfect for a healthy lifestyle, providing 4 servings from one batch. With a preparation time of 25 minutes and a cooking time of 20 minutes, you can have this beautiful bowl ready to enjoy in just 45 minutes total. It is a fantastic option for anyone following a vegetarian or vegan diet.
Ingredients
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- Grains: 1 cup cooked quinoa (or brown rice, cooled)
- Vegetables: 1 cup cherry tomatoes (halved), 1 cup shredded purple cabbage, 1 cup grated carrots, 1 yellow bell pepper (diced), 1 cup baby spinach leaves, 1 small cucumber (sliced)
- Beans: 1 cup canned chickpeas (drained and rinsed), 1 cup black beans (drained and rinsed)
- Nuts & Seeds: 1/3 cup roasted cashews or almonds (chopped), 2 tbsp pumpkin seeds (pepitas), 2 tbsp sunflower seeds
- Dressing: 3 tbsp extra-virgin olive oil, 2 tbsp fresh lemon juice, 1 tbsp maple syrup or honey, 1 tsp Dijon mustard, 1 garlic clove (minced), Salt and pepper (to taste)
- Garnish: 2 tbsp chopped fresh parsley or cilantro
Instructions
- Step 1
- Prepare the grains according to package instructions, then allow to cool.
- Step 2
- Arrange all prepared vegetables, grains, beans, nuts, and seeds in a large salad bowl or on a platter in colorful sections.
- Step 3
- In a small bowl, whisk together olive oil, lemon juice, maple syrup (or honey), Dijon mustard, garlic, salt, and pepper until emulsified.
- Step 4
- Drizzle the dressing over the salad just before serving.
- Step 5
- Toss gently to combine or serve with dressing on the side for guests to add as desired.
- Step 6
- Garnish with chopped fresh parsley or cilantro.
Zusatztipps für die Zubereitung
To make the preparation process smooth, ensure you have a medium saucepan for the grains, a large salad bowl or platter, a sharp knife, a cutting board, a small bowl and whisk for the dressing, and salad tongs for serving. Cooling the grains before assembly helps keep the vegetables crisp and fresh.
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Varianten und Anpassungen
For added protein, top your bowl with grilled tofu or feta cheese, though you should omit the cheese if you wish to keep the meal vegan. You can substitute the quinoa with farro, bulgur, or any gluten-free grain of your choice. Adding fresh avocado slices can introduce a lovely creaminess to the crunch.
Serviervorschläge
This vibrant Rainbow Salad Bowl pairs exceptionally well with a glass of crisp sauvignon blanc or a cold iced herbal tea.
Pin to board Each serving provides 420 calories, 18g of total fat, 52g of carbohydrates, and 14g of protein. This meal is as nutritionally balanced as it is visually stunning, offering a wholesome dining experience.
Recipe Questions & Answers
- → How long does rainbow salad bowl stay fresh?
When stored properly in an airtight container, the undressed components stay fresh for 3-4 days. Keep dressing separate and add just before serving to maintain crispness.
- → Can I make this bowl ahead for meal prep?
Absolutely. Prepare all vegetables, grains, and beans in advance. Store in separate containers and assemble when ready. The flavors actually meld better after marinating together.
- → What grains work best in this salad?
Quinoa, brown rice, farro, or bulgur all work beautifully. Choose gluten-free options if needed. Cool grains completely before adding to prevent wilting the vegetables.
- → How can I add more protein?
Top with grilled tofu, tempeh, or feta cheese. Hemp seeds or chia seeds also boost protein content while adding omega-3 fatty acids.
- → Is this bowl gluten-free?
Yes, when prepared with gluten-free grains like quinoa or certified GF rice. Always check labels on canned beans and condiments to ensure no hidden gluten.
- → Can I use different vegetables?
Certainly. Swap in radishes, bell peppers, beets, or roasted sweet potatoes. Seasonal vegetables work wonderfully while maintaining the rainbow concept.
