Skip to navigation Skip to content

October 4, 2023

Rainbow salad jars

Food Checker classification: GREEN
We’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

Prep Time 15 minutes
Course Dinner, Lunch
Servings 1


1 Vegan
Estimated cost $5.92

Please note: costs are 'per serving' and may vary. Costs were accurate at time of publish.


  • 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


  • 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.



  • 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.


  1. 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.
Sourced from: The Heart Foundation (NZ)
Keyword dinner, Fresh, lunch, salad
Tried this recipe?Let us know how it was!

Join the conversation

back to top