Rainbow Salad | The Vegan Society

Rainbow Salad

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This is not strictly a recipe, but a guide for people to use their creativity. Choosing vegetables and fruit that are in season to create a beautiful, delicious, and satisfying salad.

Portions : 2 (meal) to 4 (side)
Preparation: 20 minutes

Rainbow salad on a plateStep 1: Start with a leafy base

Pick one:

  • 2-3 cups dark leafy greens, like kale, spinach, rocket or watercress
  • 2-3 cups mixed greens, like mesclun or herb salad mix

Step 2: Add colour and vitamins with fruits and vegetables

Pick one or more (no need to peel if you use organic):

  • 1 cup seasonal raw non-starchy veggies: bell peppers, mushrooms, carrots, tomato, fennel or cucumber
  • 1 cup seasonal roasted vegetables, like any root vegetables: broccoli, cauliflower, zucchini, tomatoes, eggplant or onions
  • 1/2 cup seasonal fruit: berries, grapes, orange, pear, apple or peach
  • 1/4 cup flavour filled vegetables: kimchi, pickled vegetables, capers or onions
  • 1 tablespoon dried fruit: cherries, raisins or goji berries

Step 3: Add some protein

Pick one:

  • 1/2 cup cooked beans, lentils or chickpeas (from a can or home-cooked)
  • 100 grams tofu or tempeh

Step 4: Go for whole grains (for making it a whole meal)

Pick one:

  • 1/2 cup cooked quinoa or brown rice or millet (for a gluten-free version)
  • 1 slice of wholewheat sourdough bread

Step 5: Sprinkle on some delicious crunch

Pick one:

  • 2 tablespoons roasted pistachios, almonds, cashews, walnuts, pecans, peanuts or pine nuts
  • 2 tablespoon roasted sunflower, pumpkin or sesame seeds

Step 6: Add a final touch of flavour and colour (optional)

Pick one:

  • 1 tablespoon fresh seasonal herbs: parsley, basil, lemon verbena or dill
  • 1 tablespoon citrus zest: lemon, orange or clementine

Step 7: Drizzle with a healthy "vinaigrette"


  • 1 teaspoon Dijon mustard,
  • 1/2 orange or 1 clementine juice
  • 2 tablespoons apple cider vinegar
  • 4 tablespoons of olive oil
  • salt, pepper

All mixed in a jar – adjust seasoning to your taste.

Recipe by Cécile Della Torre, Cooking Teacher at Cook and Speak.

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