Deliciously-simple Rainbow Veggie Salad

July 07 2023, by Dayner Craigie, 3 min reading time

Ingredients:

• 1 cup cherry tomatoes (halved)
• 1 cucumber (diced)
• 1 bell pepper (any color, diced)
• 2 carrots (shredded or thinly sliced)
• 1 cup purple cabbage (shredded)
• 4 cups mixed greens (such as lettuce, spinach, or arugula)

Optional additions:

• Nuts (such as almonds, walnuts, or sunflower seeds)
• Seeds (such as pumpkin seeds or chia seeds)
• Crumbled feta cheese (for added creaminess and flavour)
• Blueberries (for that extra antioxidant boost)

For the Dressing:

• 3 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon honey or maple syrup (optional)
• Salt and pepper to taste

Method:

1. Prep the Vegetables:

   • Wash all the vegetables thoroughly.
   • Halve the cherry tomatoes.
   • Dice the cucumber and bell pepper into bite-sized pieces.
   • Shred or thinly slice the carrots.
   • Shred the purple cabbage.
   • Place the mixed greens in a large bowl.

2. Toss the Vegetables Together:

   • Add the cherry tomatoes, cucumber, bell pepper, carrots, and purple cabbage to the bowl of mixed greens.
   • Gently toss all the vegetables together until well combined.

3. Prepare the Dressing:

   • In a small bowl, whisk together the olive oil, lemon juice, honey or maple syrup (if using), salt, and pepper. Adjust the seasoning according to your taste preferences.

4. Drizzle the Dressing:

   • Drizzle the dressing over the salad mixture.
   • Toss the salad again to evenly coat the vegetables with the dressing.

5. Add Optional Ingredients:

   • If desired, sprinkle the salad with nuts, seeds, or crumbled feta cheese for added texture and flavor.

Benefits of the Ingredients:

• Cherry Tomatoes: Rich in antioxidants and vitamin C, cherry tomatoes contribute to immune support, healthy skin, and eye health.
• Cucumber: Cucumbers are hydrating and contain vitamins K and C, as well as minerals like potassium and magnesium. They promote hydration, support digestion, and contribute to radiant skin.
• Bell Pepper: Bell peppers are packed with vitamins A and C, fiber, and antioxidants. They support immune function, eye health, and provide anti-inflammatory benefits.
• Carrots: Carrots are a great source of beta-carotene, vitamin A, and antioxidants. They promote healthy vision, support the immune system, and contribute to glowing skin.
• Purple Cabbage: Purple cabbage is rich in vitamins C and K, fiber, and antioxidants. It offers anti-inflammatory properties, supports digestion, and aids in detoxification.
• Blueberries are antioxidant-rich, anti-inflammatory, high in vitamins C and K, promote heart health, aid brain function, and offer potential anti-aging effects. They're a delicious and nutritious addition to any diet.

• Mixed Greens: Mixed greens, such as lettuce, spinach, or arugula, are nutrient-dense and provide vitamins, minerals, and fiber. They support overall health, including heart health, digestion, and weight management.
• Olive Oil: Olive oil contains healthy monounsaturated fats, antioxidants, and anti-inflammatory properties. It supports heart health, brain function, and the absorption of fat-soluble vitamins.
• Lemon Juice: Lemon juice provides vitamin C and adds a refreshing citrus flavor. It aids digestion, boosts the immune system, and enhances the absorption of nutrients.
• Honey or Maple Syrup (optional): These natural sweeteners add a touch of sweetness to the dressing. They can also provide additional antioxidants and antimicrobial properties.
• Nuts and Seeds (optional): Nuts and seeds offer healthy fats, protein, fiber, and various vitamins and minerals. They provide crunch, texture, and added nutritional benefits.
• Feta Cheese (optional): Feta cheese adds creaminess and tanginess to the salad. It is a good source of protein and calcium.

By enjoying this Rainbow Veggie Salad, you benefit from a colorful array of vegetables that provide essential nutrients, antioxidants, and fiber for overall health and well-being. The light dressing enhances the flavors without overpowering the freshness of the vegetables. Feel free to customize the salad by adding your favorite ingredients or adjusting the dressing to suit your taste preferences.

Enjoy this delicious, vibrant and nutritious bowl of goodness. 

Let us know in the comments below how it tasted! 

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