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- 1 cup quinoa - 1 cup cherry tomatoes, halved - 1 cup cucumber, diced - 1 cup bell peppers, diced - 1 cup shredded carrots - 1 cup purple cabbage, thinly sliced - 1 avocado, sliced - 3 tablespoons olive oil - 2 tablespoons lemon juice - Salt and pepper to taste You need quinoa for a great base. Quinoa cooks up fluffy and adds protein. Cherry tomatoes add sweetness, while cucumbers bring crunch. Bell peppers add color and flavor. Shredded carrots and purple cabbage provide more crunch and nutrients. Add avocado for creaminess. - 1/4 cup feta cheese, crumbled - 1/4 cup sunflower seeds - 1/4 cup fresh cilantro, chopped Optional ingredients can elevate your salad. Feta cheese adds a salty tang. Sunflower seeds offer a nutty crunch. Fresh cilantro adds a bright, herbaceous note. - Calories per serving: About 290 - Protein: 10 grams - Fiber: 8 grams - Vitamins A, C, and K from veggies This salad is packed with nutrients. It has good protein and fiber. You'll get vitamins from the fresh vegetables. Eating colorful foods like this is great for your health. {{ingredient_image_1}} To cook quinoa, start by bringing two cups of water to a boil in a medium saucepan. Add one cup of rinsed quinoa to the boiling water. Lower the heat to a gentle simmer, cover, and let it cook for about 15 minutes. The quinoa is ready when the water is absorbed. After cooking, fluff the quinoa with a fork to separate the grains. Set it aside to cool while you prepare the veggies. Next, it's time to prepare your colorful vegetables. Chop the cherry tomatoes in half and dice the cucumber into small pieces. For bell peppers, aim for a mix of colors. This makes the salad more vibrant. Shred the carrots and slice the purple cabbage thinly. To keep your veggies fresh, cut them just before assembling the salad. This helps maintain their bright colors and crunch. In a large bowl, combine the cooled quinoa with your prepared vegetables: cherry tomatoes, cucumber, bell peppers, carrots, and cabbage. Toss gently to mix the ingredients without mashing them. For the dressing, whisk together olive oil, lemon juice, salt, and pepper in a small bowl. Drizzle the dressing over the salad and toss again to combine everything evenly. To serve, scoop the rainbow salad into bowls. Top with avocado slices, fresh cilantro, and optional feta cheese. Finally, sprinkle sunflower seeds on top for extra crunch. To make a great dressing, you want balance. Add herbs like basil or parsley for fresh flavors. For a creamy dressing, try adding Greek yogurt or tahini. If you want tang, increase the lemon juice or add a splash of vinegar. Serve your rainbow salad in glass bowls. This lets you show off the bright colors. It also makes each layer visible. For garnish, add a sprig of cilantro on top. A few slices of lemon or lime also add a nice touch. Prep your ingredients ahead of time. You can chop veggies the night before. Store them in separate containers to keep them fresh. Cook the quinoa in advance and let it cool. This way, you can quickly assemble your salad when you're hungry. Pro Tips Perfectly Cooked Quinoa: To ensure your quinoa is fluffy and not mushy, rinse it thoroughly before cooking and pay attention to the water-to-quinoa ratio. Vibrant Veggies: For the freshest taste, choose seasonal vegetables. Mixing colors not only enhances presentation but also boosts nutritional value. Adjustable Dressing: Feel free to customize the dressing by adding herbs or spices according to your taste preference for a unique flavor profile. Make Ahead: This salad can be prepped in advance. Just keep the dressing separate until you're ready to serve to maintain freshness. {{image_2}} You can boost your salad with protein. Chickpeas add fiber and flavor. Grilled chicken offers a hearty bite. Tofu is great for a plant-based option. Each choice enhances taste and nutrition. Mix and match to keep it fun! Using seasonal veggies and fruits makes your salad fresh. In summer, try zucchini or peaches. In fall, add roasted squash or apples. Seasonal choices keep the dish vibrant and exciting. You can even swap ingredients based on what’s available. This salad is easy to adapt for different diets. For gluten-free, ensure your quinoa is labeled gluten-free. To make it vegan, skip the feta cheese. You can add nuts or seeds for extra crunch. These swaps keep the meal tasty for everyone! To keep your rainbow salad fresh, refrigerate it right away. Place it in an airtight container. This protects the salad from air and moisture. Make sure to store the dressing separately. This helps the veggies stay crisp. You can mix the dressing in just before serving. Always use clean utensils when scooping out portions. This keeps the salad safe to eat. You can freeze some salad components, but not all. Quinoa freezes well. Just let it cool, then place it in a freezer-safe bag. Seal it tightly and label it with the date. However, avoid freezing fresh veggies like tomatoes and cucumbers. They lose their texture and flavor when frozen. Instead, keep them in the fridge for the best taste. Your rainbow salad will last about 3 to 5 days in the fridge. Keep an eye on the veggies for freshness. If they start to look wilted or slimy, it’s time to toss them. Quinoa can last a bit longer, but check for any odd smells. Always trust your senses when it comes to food safety. Quinoa is a superfood packed with nutrients. It is high in protein, which helps build muscles. It also has fiber that aids in digestion. Quinoa is gluten-free, making it great for those with gluten issues. It contains essential vitamins and minerals like magnesium and iron. Eating quinoa can boost energy and keep you feeling full longer. Yes, you can make this salad ahead of time. Prepare the quinoa and chop the veggies in advance. Store them separately in the fridge. Mix them together just before serving. This keeps the salad fresh and crunchy. The dressing can also be made early. Just remember to stir it well before adding. The best dressing for rainbow salad bowls is a simple lemon-olive oil mix. This dressing enhances the fresh flavors of the salad. You can adjust the taste with salt and pepper. For a creamier option, try adding yogurt or tahini. Fresh herbs can also add more flavor to your dressing. - Additional common questions: - Can I add other vegetables? Yes, feel free to mix in your favorites. - Is this salad good for meal prep? Absolutely! It stores well and is easy to pack for lunch. - What can I use instead of feta? Try goat cheese or leave it out for a vegan option. This blog post covered how to make a vibrant rainbow salad, starting with key ingredients like quinoa and fresh veggies. I shared step-by-step instructions, tips for dressings, and ideas for presentation. You can also customize the salad with different proteins or seasonal vegetables. Remember to store leftovers properly for the best taste. Enjoying this colorful dish means eating healthy while having fun with flavors. This salad can fit any diet and be a great meal prep option. Your healthy eating journey just became exciting with this recipe!

Rainbow Salad Bowls

A vibrant and healthy salad packed with colorful vegetables and quinoa.
Print Recipe Pin Recipe
Course Main Course
Cuisine American
Servings 4
Calories 300 kcal

Ingredients
  

  • 1 cup quinoa, rinsed
  • 2 cups water
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, diced
  • 1 cup bell peppers (mixed colors), diced
  • 1 cup shredded carrots
  • 1 cup purple cabbage, thinly sliced
  • 1 whole avocado, sliced
  • 1/4 cup fresh cilantro, chopped
  • 1/4 cup feta cheese, crumbled (optional)
  • 1/4 cup sunflower seeds
  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice
  • to taste salt and pepper

Instructions
 

  • In a medium saucepan, bring water to a boil. Add rinsed quinoa, reduce heat to low, cover, and simmer for about 15 minutes or until water is absorbed. Fluff with a fork and set aside to cool.
  • While the quinoa is cooking, prepare your veggies. Chop the cherry tomatoes, cucumber, bell peppers, and shred the carrots and cabbage.
  • In a large bowl, combine the cooled quinoa with cherry tomatoes, cucumber, bell peppers, carrots, and cabbage. Toss gently to mix.
  • In a small bowl, whisk together olive oil, lemon juice, salt, and pepper to make the dressing.
  • Drizzle the dressing over the salad mixture and toss again to combine everything evenly.
  • To serve, scoop the rainbow salad into bowls, top with avocado slices, fresh cilantro, feta cheese (if using), and sprinkle with sunflower seeds for an extra crunch.

Notes

Serve in transparent glass bowls to showcase the vibrant colors of the salad. Garnish with a sprig of cilantro on top for an added pop.
Keyword healthy, quinoa, salad