Rainbow Salad Bowl (Printable)

A vibrant bowl featuring fresh vegetables, quinoa, chickpeas, black beans, and crunchy seeds with zesty lemon dressing.

# Ingredient list:

→ Grains

01 - 1 cup cooked quinoa, cooled

→ Vegetables

02 - 1 cup cherry tomatoes, halved
03 - 1 cup shredded purple cabbage
04 - 1 cup grated carrots
05 - 1 yellow bell pepper, diced
06 - 1 cup baby spinach leaves
07 - 1 small cucumber, sliced

→ Legumes

08 - 1 cup canned chickpeas, drained and rinsed
09 - 1 cup canned black beans, drained and rinsed

→ Nuts and Seeds

10 - 1/3 cup roasted cashews or almonds, chopped
11 - 2 tablespoons pumpkin seeds
12 - 2 tablespoons sunflower seeds

→ Dressing

13 - 3 tablespoons extra-virgin olive oil
14 - 2 tablespoons fresh lemon juice
15 - 1 tablespoon maple syrup
16 - 1 teaspoon Dijon mustard
17 - 1 garlic clove, minced
18 - Salt and pepper to taste

→ Garnish

19 - 2 tablespoons fresh parsley or cilantro, chopped

# Step-by-Step Guide:

01 - Prepare quinoa according to package instructions and allow to cool completely before assembly.
02 - Wash and cut all vegetables into uniform, bite-sized pieces. Pat spinach dry to prevent wilting.
03 - Place all prepared vegetables, cooled grains, beans, nuts, and seeds in a large salad bowl or on a platter arranged in colorful sections for visual appeal.
04 - In a small bowl, whisk together olive oil, lemon juice, maple syrup, Dijon mustard, minced garlic, salt, and pepper until well combined and slightly thickened.
05 - Drizzle dressing over salad just before serving and toss gently to coat, or serve dressing on the side for individual preference.
06 - Top with chopped fresh parsley or cilantro and serve immediately while vegetables remain crisp.

# Expert Advice:

01 -
  • Every bite delivers a satisfying mix of textures, from creamy beans to crunchy seeds and crisp vegetables.
  • It looks like a celebration on a plate, which makes even a regular Tuesday feel a little more special.
  • You can prep all the components ahead and toss them together in minutes when hunger strikes.
  • Its endlessly adaptable, so you can swap ingredients based on what you have or what's in season.
02 -
  • Always cool your grains completely before adding them to the salad, or the residual heat will wilt the spinach and make everything limp.
  • Rinse your canned beans thoroughly under cold water to remove the starchy liquid that can make the salad taste flat and overly salty.
  • Dress the salad right before serving, not ahead of time, or the acid in the lemon juice will break down the vegetables and turn them mushy.
03 -
  • Toast your nuts and seeds in a dry skillet for a few minutes before adding them to the salad, it deepens their flavor and makes them even crunchier.
  • Use a microplane to grate the garlic directly into the dressing for a smoother, more evenly distributed flavor that won't overpower.
  • If you want the salad to feel more substantial, double the beans and add a soft-boiled egg or two on top.
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