Rainbow Salad Bowl (Printable version)

Vibrant layered bowl with fresh vegetables, grains, beans, nuts and zesty dressing

# What You Need:

→ Grains

01 - 1 cup cooked quinoa, cooled

→ Vegetables

02 - 1 cup cherry tomatoes, halved
03 - 1 cup shredded purple cabbage
04 - 1 cup grated carrots
05 - 1 yellow bell pepper, diced
06 - 1 cup baby spinach leaves
07 - 1 small cucumber, sliced

→ Legumes

08 - 1 cup canned chickpeas, drained and rinsed
09 - 1 cup canned black beans, drained and rinsed

→ Nuts and Seeds

10 - 1/3 cup roasted cashews or almonds, chopped
11 - 2 tablespoons pumpkin seeds
12 - 2 tablespoons sunflower seeds

→ Dressing

13 - 3 tablespoons extra-virgin olive oil
14 - 2 tablespoons fresh lemon juice
15 - 1 tablespoon maple syrup or honey
16 - 1 teaspoon Dijon mustard
17 - 1 garlic clove, minced
18 - Salt and pepper to taste

→ Garnish

19 - 2 tablespoons chopped fresh parsley or cilantro

# Step-by-step guide:

01 - Prepare the quinoa or grains according to package instructions, then transfer to a plate and allow to cool completely.
02 - Arrange all prepared vegetables, cooled grains, beans, nuts, and seeds in a large salad bowl or on a serving platter in distinct colorful sections for visual appeal.
03 - In a small bowl, whisk together extra-virgin olive oil, fresh lemon juice, maple syrup or honey, Dijon mustard, minced garlic, salt, and pepper until the mixture is emulsified and well combined.
04 - Drizzle the prepared dressing over the salad immediately before serving for optimal freshness and texture.
05 - Gently toss all components together using salad tongs to distribute dressing evenly, or serve dressing on the side to allow individual preference.
06 - Top the assembled salad with chopped fresh parsley or cilantro for added freshness and visual presentation.

# Expert Advice:

01 -
  • It's the kind of salad that keeps you full and energized without feeling heavy, because you've actually got grains, beans, and nuts working together.
  • You can prep everything the night before and dress it just before eating, making weeknight dinners feel effortless.
  • Every bite tastes different depending on what you fork up next, so it never gets boring.
02 -
  • If you combine this salad more than an hour before eating, the vegetables start releasing their water and the whole thing gets soggy and sad—dress just before serving or keep dressing separate.
  • Toasting your nuts and seeds yourself tastes exponentially better than buying pre-roasted, and it takes maybe five minutes in a dry pan over medium heat while you're doing something else.
03 -
  • Buy your grains in bulk and cook a large batch on Sunday—having cooked quinoa or rice ready to go means you can throw this together in under 10 minutes any evening.
  • Keep your olive oil in a cool dark place and taste it before using it in dressing, because rancid oil will ruin everything; quality oil tasted fresh is worth every penny here.
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