Rainbow salad jars
Food Checker classification: GREENWe’re sure you’ve heard the saying ‘Eat the rainbow’ … Well, this recipe is the complete embodiment of that. Rainbow salad jars are an easy and delicious way to pack your day full of a variety of brightly coloured vegetables. Not to mention how quick and simple this recipe is to make for an on-the-go lunch.So why is it important to consume a variety of colourful vegetables within your diet?Vegetables get their colour from naturally occurring phytonutrients.¹ By eating a variety of colours, we can consume a number of beneficial vitamins, minerals and antioxidants that each has to offer. A simple way to add extra colours into your diet is by choosing vegetables that come in a range of colours, such as green and red cabbage, green, red and yellow capsicums, or an heirloom variety of carrots or tomatoes.
Rainbow salad jars
Dietary
Gluten-free
Vegetarain
1 Vegan
Estimated cost $5.92
Please note: costs are 'per serving' and may vary. Costs were accurate at time of publish.
Ingredients
- 1/2 red capsicum, cut into 2cm dice
- 1 tomato
- 1/2 carrot, peeled and grated
- 1/2 cup cooked corn kernels
- 1/2 cup red cabbage, thinly sliced
- 1 cup iceberg lettuce, shredded
- 1 tbsp extra-virgin olive oil
- 1/4 lemon
- 1 lebanese cucumber, cut into rounds
Instructions
- Place the 1/2 red capsicum, cut into 2cm dice in the bottom of the glass jar or container.
- Top with the 1 tomato, 1/2 carrot, peeled and grated, 1/2 cup cooked corn kernels,1/2 cup red cabbage, thinly sliced and 1 lebanese cucumber, cut into rounds.
- Finish with 1 cup iceberg lettuce, shredded and 1 tbsp extra-virgin olive oil.
- Place 1/4 lemon on top. When you are ready to eat your salad, squeeze the lemon over the top and gently tip the jar a few times to mix through.
Notes
Tips
- Add protein using chicken, tuna or tofu.
- Change up the vegetables to suit your tastebuds, aiming for seasonal produce for better affordability, nutrition content and sustainability.
- Place heavy vegetables at the bottom of the jar.
- Add ¼ cup cooked rice or quinoa to the bottom of the jar to create the first layer, and introduce a serving of cereals and grains to your meal.
References
- Minich DM. A review of the science of colourful, plant-based food and practical strategies for “eating the rainbow”. J Nutr Metab. 2019 Jun 2;2019.
Tried this recipe?Let us know how it was!