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%

Servings

4

Ready In:

30min

Allergies:

Soy , Sesame

Kilocalorie

 317 kcal

A Bright And Cheerful Salad That Will Fill You Up With Energy.

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.

Ingredients

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 14ml
    Soy
  • Rice wine vinegar 45g
  • Agave 4.9ml        
  • Sesame oil 30ml
  • Fresh ginger 0.5oz     
  • Sesame seeds 30g
    Sesame
  • Olive oil 15g              

Cooking Method

Step 1

Wash and dry the romaine lettuce; then chop it into strips and create a bed of lettuce in each bowl.

Step 2

Wash and slice the bell peppers into very thin strips; then cut them into small cubes.

Step 3

Mix the diced yellow and red bell peppers and place in each bowl.

Step 4

Wash and cut the ends off the cucumber; then cut into 1 cm wide strips and cube them. Add to the bowl.

Step 5

Wash and de-stem the kale before placing in a large, separate bowl.

Step 6

Use some of the olive oil to massage into the kale to soften it. Then add this to the bowls.

Step 7

Wash and grate the carrot and add to each of the serving bowls, along with the watercress.

Step 8

Wash the cherry tomatoes and cut them into quarters. Add to the bowls.

Step 9

Next, slice the olives and finely chop the chives for the topping. Set aside.

Step 10

Add all of the sauce ingredients into a blender and blend until smooth.

Step 11

Drizzle the dressing over the salad and garnish with olives and chives.

Nutrition Facts

4 servings

Serving size

479g

Amount per serving
% Daily Value *
Total Fat 21g27%
Saturated Fat 3.2g16%
Total Carbohydrate 17g7%
Dietary Fiber 10g36%
Total Sugars 16g
Protein 7.3g

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

Directions

Notes

Sesame rainbow salad Nutrition
IngredientsDirections

What Its Good For

Sesame seeds

These tiny seeds contain a lot of nutritional benefits, such as vitamin B6, vitamin E and folate. They may also aid in digestion, as they are full of fibre, so useful for those with IBS.

Bell peppers

Colourful and sweet, bell peppers contain beta carotenes (a chemical common in colourful fruits and vegetables) that will fill you with antioxidants and anti-inflammatory benefits. The low levels of capsicum in bell peppers also aid in reducing ‘bad’ cholesterol and in pain relief. 

Fresh ginger

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.  

Cucumber

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. “

Rowanna Watson

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