Sesame Rainbow Salad
Per 479g contains
- Energy 317 kcal /1314 kj 15% 15%
- Fat 21g 30% 30%
- Saturates 3.2 g 16% 16%
- Sugar 16 g 17% 17%
- Salt1.5 g 20% 20%
Soy , Sesame
By: Rowanna Watson
This tasty lunch idea features all the colours of the rainbow, each of which has specific nutrients that help to build a healthy body. This salad is really pleasing to the eye and full of beneficial micronutrients that will keep you energised all day long.
FOR THE RAINBOW SALAD
- Red bell pepper 400g
- Cucumber 300g
- Romaine lettuce 40g
- Carrots 150g
- Watercress 100g
- Chives 60g
- Yellow bell pepper 400g
- Fresh parsley 15g
- Cherry tomatoes 150g
- Kale 100g
- Black olives 60g
- Olive oil 5g
FOR THE SESAME DRESSING
Soy sauce 14mlSoy
- Rice wine vinegar 45g
- Agave 4.9ml
- Sesame oil 30ml
- Fresh ginger 0.5oz
Sesame seeds 30gSesame
- Olive oil 15g
Wash and dry the romaine lettuce; then chop it into strips and create a bed of lettuce in each bowl.
Wash and slice the bell peppers into very thin strips; then cut them into small cubes.
Mix the diced yellow and red bell peppers and place in each bowl.
Wash and cut the ends off the cucumber; then cut into 1 cm wide strips and cube them. Add to the bowl.
Wash and de-stem the kale before placing in a large, separate bowl.
Use some of the olive oil to massage into the kale to soften it. Then add this to the bowls.
Wash and grate the carrot and add to each of the serving bowls, along with the watercress.
Wash the cherry tomatoes and cut them into quarters. Add to the bowls.
Next, slice the olives and finely chop the chives for the topping. Set aside.
Add all of the sauce ingredients into a blender and blend until smooth.
Drizzle the dressing over the salad and garnish with olives and chives.
Serving Size 479g
- Amount Per Serving
- % Daily Value *
- Total Fat 21g33%
- Saturated Fat 3.2g16%
- Total Carbohydrate 17g6%
- Dietary Fiber 10g40%
- Sugars 16g
- Protein 7.3g15%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Ginger is most commonly known for its abilities to reduce nausea in those who eat it, as well as some types of muscle pain and soreness.
Cucumbers are very low in calories, but very high in nutritional benefit. They’re an incredibly hydrating fruit (96% water) and this added hydration in your diet promotes regular bowel movements. Potentially very helpful for those with IBS.
Who Made This?
“Hey, I’m Rowanna – certified holistic health coach and best selling author. Born and living in Scotland, UK with my husband and 3 children (all vegan). I write evidence-based health content for several multi-million dollar companies. Focusing on natural, kind ways to optimize health and wellbeing for my international clients. I also write recipes, books and courses that will inspire you to live a life filled with energy and joy. “
“I just want to say, I think you have just changed my life…“
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