SUPER EASY 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.

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A close-up of Rainbow mixed salad in a white bowl.

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.

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Ingredients - 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 is good for your heart and blood health, and they support joint function.
Carrots = Orange & Yellow reduces the risk of cancer and heart disease and improves 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.

Labelled ingredients needed to make a rainbow mixed salad.

Step-by-Step Instructions

Step 1 - Prep 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).

Finely shredding a savoy Cabbage using a mandoline slicer on a wooden board.

Rinse, trim and peel your carrot and cucumber, cut them in half lengthwise and slice on the diagonal (thinly for the carrots).

An aerial view of waves crashing against a shore.

An aerial view of a field. A road runs through the upper right corner.

Rinse your tomatoes, remove the core and cut into wedges.

Cutting tomatoes into wedges on a wooden board with a knife.

Trim and remove the papery skin from your onion and cut into thin slices.

Cutting red onion into slices on a wooden board with a knife.

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.

Salad leaves being spun dry in a salad spinner.

Step 2 - Make the Dressing

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

An aerial view of honey mustard dressing in a glass jar.

Step 3 - Assemble Your Salad

Place all your salad vegetables in a large mixing bowl, season generously with salt and pepper.

Prepared rainbow salad ingredients in a white bowl.

Pour over your dressing and toss gently until everything is well coated with the dressing.

Mixing rainbow salad with dressing in a white bowl with tongs.

Arrange in a salad bowl, serve and enjoy!

Rainbow mixed salad in a white bowl sitting on a dark grey board with cabbage leaf on the side.

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.

Tips and Questions

Can I Use A Regular White Cabbage?

We like the soft texture of savoy but you can certainly use any cabbage that you have to hand - red, white, wombok/Napa Cabbage.

You will just need to slice them a lot more thinly.

Can Rainbow Mixed Salad be Made in Advance?

This mixed salad can be made several hours in advance just add the dressing just before serving.
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.

How Can I Store the Leftovers?

Pop any leftover salad in an airtight container in the fridge and it will still be good to eat after a couple of days, it will just lose it's crunch.

A great salad for your lunchbox as well, just keep the dressing separate.

What Diets Is Rainbow Mixed Salad Suitable For?

This salad is suitable for all diets and eating plans provided you choose the right mustard, so check your labels!

Each serving contains 148 calories with a net carb count of 7 grams.

Rainbow Mixed Salad

Ingredients - Why “Eat a Rainbow”?