Healthy Rainbow Salad
A nutrient-dense healthy rainbow salad built across every colour group, with a miso tahini dressing that ties it all together.
Servings: 1
Ingredients
For One Rainbow Salad
- 2 handfuls greens of choice or a mixture of greens* spinach, finely chopped kale, etc.
- 1 small beet peeled and grated
- 1/2 cup finely chopped red cabbage
- 1/2 cup raw grated carrot about 1 small carrot
- 1/2 cup cubed acorn squash** peeled and roasted
- 1/2 cup broccoli florets lightly steamed
- 1-2 tbsp seeds sunflower seeds, hemp seeds, pumpkin seeds, etc.
- 1/4 avocado chopped
- dried kelp flakes optional
For the Miso Tahini Dressing
- 5 tbsp tahini 75 g
- 1 tbsp white miso paste 16 g
- 1 tbsp soy sauce sub coconut aminos or gluten-free tamari
- 1 tbsp apple cider vinegar
- 2 tsp maple syrup
- 3 cloves garlic
- pinch of salt
- 3-6 tbsp water
Instructions
- If you're making roasted squash, chop into wedges, season with salt and pepper and roast on a sheet pan the oven at 425F until tender, about 25-30 minutes. Once it cools enough to handle, you can easily peel the skin away.
- Steam the broccoli for 3-4 minutes until bright green and cooked al dente.
- To make the salad dressing, blend all ingredients, starting with 3 tbsp water, in a small blender or mini-food processor until smooth. Slowly add more water 1 tbsp at at time to adjust the consistency. Season with salt and pepper if needed. If you don't have a small blender, grate or crush garlic and whisk ingredients together in a bowl until smooth and fully combined.
- To assemble the salad, start with your base of greens. Top with the remaining salad ingredients and drizzle with desired amount of dressing.
Notes
The salad ingredients are per salad. The dressing makes enough for 4 salads. Salad ingredients are all approximately and easily substituted following the recommendations in the post above.
*If you're using kale, finely chop and massage with 1 tsp olive oil to soften.
**Acorn squash can be swapped for any squash or sweet potato. I recommend roasting in wedges or chunks first, letting cool briefly and then removing the skin. It's much easier to remove once cooked. If you're using butternut squash you can peel it before or after baking. Sweet potato does not need to be peeled. Removing the skin from delicata or kabocha squash is optional.
For a lower-calorie salad, reduce fat by using either avocado or 1 tbsp seeds, not both.
To add more protein for a complete meal, add baked tofu, chickpeas, black beans, lentils, tempeh, hard-boiled eggs or another protein source you enjoy.
Nutrition
Serving: 1salad | Calories: 424kcal | Carbohydrates: 44g | Protein: 13.5g | Fat: 25g | Fiber: 14g