If you’re looking for a vibrant, nutrient-packed dish that’s as beautiful as it is nourishing, my Crunchy Rainbow Salad is just what you need. In this colourful creation, we focus on eating the rainbow, embracing the philosophy that counting colours on your plate is far more beneficial than counting calories…at least in terms of getting all the good nutrients in! We’re not about bland chicken, rice and broccoli five days a week! This salad is loaded with an array of fresh, crunchy vegetables that not only add a burst of colour but also contribute to gut health and overall wellness. With every bite, you’re fuelling your body with essential nutrients and fibre from a variety of plants, making this salad a delicious and wholesome way to eat the rainbow. Plus, I’ve added marinated tofu for extra protein that will help keep you fuller for longer and makes for a complete meal.
How do I keep my crunchy rainbow salad fresh for meal prep?
Generally with any salad that contains both crunchy and dry elements along with ingredients that tend to get more soggy if not eaten fresh, it’s best to store the salad components separately and assemble them just before eating. Store the dressing in a small, airtight jar and add it to the salad right before serving to prevent the vegetables from getting soggy if making this for meal prep. Most vegetables will stay fresh in the fridge for up to 3-4 days, making this a convenient option for quick, healthy meals throughout the week. However, in my experience, because it’s naturally crunchy and filled with things like carrot and cabbage I’ve found this has been great to eat the next day regardless of the above tips.
What do you marinate the tofu in?
In keeping with the theme of Asian-inspired flavours in this salad, I’ve marinated firm tofu that has been frozen and thawed, with tamari, minced garlic and sesame oil. I’ve kept it super simple because let’s face it, the main star is the delicious salad dressing and all the crunchy vegetables! You can absolutely change things up and marinate your tofu in something that you like or alternatively for a quick solution, buy pre-marinated tofu from your local supermarket.
What is in the Crunchy Rainbow Salad?
The Crunchy Rainbow Salad is packed with a variety of colourful, fresh vegetables. Here’s what you’ll find in it:
- Yellow capsicum, thinly sliced
- Carrot, julienned or shredded
- Fresh herbs (mint and coriander)
- Green cabbage, thinly sliced
- Red cabbage, thinly sliced
- Bean sprouts
- Peanuts
- Marinated firm tofu
What kitchen tools do you need to make this salad?
To make a Crunchy Rainbow Salad, you’ll need a few basic kitchen tools to prepare and assemble the ingredients:
- Cutting Board: For slicing and chopping all the vegetables.
- Sharp Knife: To thinly slice, chop, and julienne the veggies. This is important!
- Julienne Peeler or Mandolin: For creating thin, even strips of vegetables like carrots or cabbage (optional but helpful).
- Mixing Bowls: One large bowl for mixing the salad and smaller bowls for prepping the ingredients.
- Measuring Spoons: For measuring the dressing ingredients.
- Whisk or Fork: For mixing the salad dressing.
- Salad Tongs or Large Spoon: For tossing the salad to ensure the dressing coats all the ingredients evenly.
These tools will help you prepare and assemble your Crunchy Rainbow Salad efficiently and with ease!
Looking for more salads?
For more salad recipes like this one, check out:
Cucumber and Crispy Chickpea Salad
Crunchy Rainbow Salad
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This Crunchy Rainbow Salad is the definition of eating the rainbow! Fresh, zesty and vibrant, this salad is a satiating meal loaded with protein and fibre.
Ingredients
1/4 Green Cabbage
1/4 Red Cabbage
1 Carrot
1/2 Yellow Capsicum
1 cup Beansprouts
1 cup Fresh Mint and Coriander
1 cup Firm Tofu
1 tbsp Tamari
2 Garlic Cloves
1 tsp Sesame Oil
1/3 cup Crushed Peanuts
- Dressing
1 tbsp Minced Ginger
1 Lime, juiced
1 Thai Chilli, de-seeded
2 tsp Tamari
2 tsp Honey or Maple Syrup
1 tbsp Vegan Fish Sauce
1 tbsp Sesame Oil
Directions
- Start by washing all your vegetables thoroughly. Then, thinly slice, shred, or julienne them according to your preference and what kitchen tools you have on hand.
- In a large salad bowl, combine all the sliced and shredded vegetables. If you’re using optional additions like fresh herbs and nuts, add them to the bowl as well.
- In a small bowl or jar, whisk together the salad dressing ingredients. Adjust to your liking at this stage.
- Pour the dressing over the salad just before serving. Toss everything together gently, ensuring the vegetables are evenly coated with the dressing.
