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Home » Salads by Diet » Low Carb

Rainbow Mixed Salad

Made by Anastasia - Serves: 6 Filed Under: 10 Minute Salads, Low Carb, Salad Index, Vegan, Winter Salads

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This mixed salad makes it so easy to follow good eating practices by making you “eat a rainbow” as it is chock full of a colourful mix of healthy vegetables.

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RAINBOW MIXED SALAD

In this rainbow mixed salad, the mustard emulsifies with the olive oil, giving this dressing a slightly creamy texture, a wonderful partner to the colourful mix of vegetables in this salad.

SERVING SUGGESTIONS

This is a good all-round salad that is great with absolutely all types of protein - from red meat, poultry and seafood and any sort of cooking style, barbecues, roasts, casseroles or stews.

I have made this salad as a side for a lamb roast, Piri Piri chicken as well as greek style beef casserole. It has also accompanied many of our family barbecues and also great with tarts and pies.

Why “eat a rainbow”?

Eating a rainbow is a simple way of ensuring that you get a wide variety of fruits and vegetables in your diet, so your body gets all the essential nutrients that it needs.

Each vibrant colour has its own unique health benefits and we’ve got you covered in this rainbow mixed salad…

Oxheart Tomatoes = Red Food good for your heart and blood health and they support joint function.

Carrots = Orange & Yellow Food reduces the risk of cancer and heart disease, improve digestion and your eyesight and immune system.

Savoy Cabbage = White Food supports immunity and the circulatory system and can reduce the risk of cancer.

Mixed Leaves & Cucumber = Green Foods are good for your bones, as well as detoxing the body and strengthening your immune system.

Red Onion = Blue & Purple Foods help with mineral absorption and can improve your memory and brain function.

CLOSE UP OF MIXED SALAD

How to make rainbow mixed salad

1Prep your veg
Wash your cabbage, remove the core and shred finely using a mandoline/v-slicer or with a large knife, until you get 3 cups (200 grams).
Rinse, trim and peel your carrot and cucumber, cut them in half lengthwise and slice on the diagonal (thinly for the carrots).
Wash your salad leaves remove any damaged or wilted leaves and either pat dry or spin dry in a salad spinner to remove excess water.
Trim and remove the papery skin from your onion and cut into thin slices.
Rinse your tomatoes, remove the core and cut into wedges.

  • Salad leaves being spun dry in a salad spinner.
    WASH & DRY YOUR LEAVES
  • Finely shredding a savoy Cabbage using a mandoline slicer on a wooden board.
    SHRED THE SAVOY CABBAGE
  • Thinly slicing carrot halves on the diagonal with a knife on a wooden board.
    DIAGONALLY SLICE CARROTS
  • Cutting cucumbers on the diagonal with a knife on a wooden board.
    DIAGONALLY SLICE CUCUMBERS
  • Cutting tomatoes into wedges on a wooden board with a knife.
    CUT YOUR TOMATOES
  • Cutting red onion into slices on a wooden board with a knife.
    SLICE YOUR ONION

2Make the dressing
Put your oil, lemon juice, mustard, a pinch of sea salt and cracked black pepper in a glass jar.
Shake until emulsified.

3Assemble your salad
Place all your salad vegetables in a large mixing bowl, season generously with salt and pepper.
Pour over your dressing and toss gently until everything is well coated with the dressing.
Arrange in a salad bowl, serve and enjoy!

  • Prepared rainbow salad ingredients in a white bowl.
    ADD INGREDIENTS TO A BOWL
  • Mixing rainbow salad with dressing in a white bowl with tongs.
    POUR OVER DRESSING & TOSS WELL

Make ahead tips

  • You can make the dressing up to a week ahead and keep it in the fridge, or why not make a big batch to use for other salads or even as a marinade for chicken or pork fillets.
  • Shred your cabbage 3-4 days in advance and keep it in a container covered with water in your fridge. Just make sure you rinse it thoroughly as it will have a slight cabbagey smell to it.
  • You can also cut your carrots and keep them covered in water in your fridge 3-4 days in advance. Just strain the carrots well before adding to your salad.
  • This mixed salad can be made several hours in advance just add the dressing just before serving.
  • It is also good the next day, it will just lose its crunch.
  • A great salad for your lunchbox as well, just keep the dressing separate.

Keen to try some more salad recipes...

  • TOSSED SALAD WITH HARISSA DRESSING
    TOSSED SALAD WITH HARISSA DRESSING
  • GEM LETTUCE SALAD WITH COLOURFUL VEG & AVOCADO
    GEM LETTUCE SALAD

RAINBOW MIXED SALAD

Rainbow Mixed Salad

This mixed salad makes it so easy to follow good eating practices by making you “eat a rainbow” as it is chock full of a colourful mix of healthy vegetables.
Print Recipe Pin Recipe Rate this Recipe
Cook Time: 0 minutes
Total Time: 10 minutes
* Times are an estimate and will depend on your skill level
Course: Salad
Cuisine: Australian
Keyword: Easy
Servings: 6 as a side
Calories: 148kcal
Author: Anastasia
Equipment
  • Mandoline / V-Slicer
  • Salad Spinner
Ingredients
For the salad…
  • ¼ Savoy cabbage (200 grams or 3 cups shredded)
  • 130 grams carrot (1 large)
  • 150 grams Lebanese cucumber (2 small)
  • 60 grams mixed salad leaves (2 cups tightly packed)
  • 400 grams oxheart tomatoes (or truss or heirloom) (2 medium)
  • Sea salt and cracked black pepper
For the lemon mustard dressing..
  • ½ cup lemon juice
  • ⅓ cup olive oil
  • 2 tsps wholegrain or Dijon mustard
Metric - Imperial
Instructions
  • Wash your cabbage, remove the core and shred finely until you get 3 cups (200 grams).
  • Rinse, trim and peel your carrot and cucumber, cut them in half lengthwise and slice on the diagonal (thinly for the carrots).
  • Wash and dry your salad leaves, trim and remove the papery skin from your onion and cut into thin slices. Rinse your tomatoes, remove the core and cut into wedges.
  • Put your dressing ingredients in a glass jar, season and shake until emulsified.
  • Place all your salad vegetables in a large mixing bowl, season generously with salt and pepper. Pour over your dressing and toss gently until well combined.
  • Arrange in a salad bowl, serve and enjoy
Nutrition information is calculated using an ingredient database and should be considered an estimate.
Calories: 148kcal | Carbohydrates: 10g | Protein: 2g | Fat: 12g | Saturated Fat: 2g | Sodium: 51mg | Potassium: 388mg | Fiber: 3g | Sugar: 5g | Vitamin A: 4690IU | Vitamin C: 33mg | Calcium: 31mg | Iron: 1mg
Tried this recipe?Mention @salads_with_anastasia or tag #salads_with_anastasia!
PINTEREST - RAINBOW MIXED SALAD

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About Anastasia

Anastasia is a home cook introduced to cooking at a young age (8 years old) and hasn’t gotten out of the kitchen since! She had her own coffee shop and ran her own catering business for over a decade. Her love of salads developed as she was always the one responsible for making the salads for family get-togethers and friends functions.

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