Composed Rainbow Salad

With this composed salad for two on the table you really can eat a rainbow!

Almost all of the salads I make contain a rainbow of fruits and vegetables, but this composed salad for two is really showing its true colours! There are so many beautiful fruits and veggies to choose from, but even the 'ugliest' produce can often be used to make a beautiful rainbow! 

A salad made according to the ingredients and measurements suggested in this recipe will provide each person with a cup of leafy greens and about 1 1/2 cups of additional nutritious and delicious veggies and fruit. But the recipe can be readily adapted to serve one or more.

I dressed this salad with a simple balsamic vinaigrette, but any of your favourite dressings would be great. If you wish to serve this salad as a main you will need to add, either on the platter itself or on the side, one or more ingedients which are a source of protein. Some plant-based choices include chickpeas, hummus, nuts and seeds,

I used a small, oval platter in these photos, but a plate or platter of any shape or size would work, too. As you place each colour group you don't even have to form an arc-shaped rainbow. You could place the ingredients in straight or diagonal rows or any way you choose. This salad looks a little different every time I make it, but it's always deeelish! ​

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COMPOSED RAINBOW SALAD

With this plant-based plateful for two you really will be eating a rainbow! It's not only fun to put together, it tastes great and is so nutritious, too.

AUTHOR: Beverley Noseworthy, 
MEAL: Lunch, Supper
Dietary Info: Gluten free, low FODMAP*, nut free, refined sugar free, vegetarian, vegan
SERVES: 2

*Omit asparagus and celery for a low-FODMAP salad
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INGREDIENTS 

VEGETABLES AND FRUIT FOR THE SALAD

• Salad base:
  • 2 cups baby spinach, rinsed and dried (any long stems removed)
• Rainbow Topping:
  • Red:
    • 1 dozen grape tomatoes
    • 1/4 cup diced red peppers 
  • Orange:
    • 1/2 cup sliced baby carrots
  • Yellow:
    • 1/4 cup diced yellow peppers
  • Green:
    • 1/4 cup sliced cucumbers, halved
    • 1/4 cup sliced celery (Omit for FODMAP friendly salad)
  • Blue:
    • 1/4 cup fresh blueberries
  • Indigo/Violet:
    • 1 cup cooked purple potatoes, halved

BALSAMIC VINAIGRETTE DRESSING

• juice from 2 lemon slices or wedge
• balsamic vinegar
• extra virgin olive oil

​FOR GARNISHING (optional)

• 1 lemon slice, halved
• 2 asparagus (Omit for FODMAP friendly salad)
• 1 strawberry (slice and style as a 'rose," if desired)
• 3 small yellow pepper 'stars' cut with a cookie cutter 
• 1 lemon slice or wedge
• 1 sprig fresh parsley, flat-leafed/Italian
• 1 pinch of dried parsley or other herbs as desired
• sprinkling of sesame seeds
• 1 pinch of sea salt
• freshly ground pepper as desired

METHOD 

1. Form the base of the salad by arranging baby spinach leaves in one or two layers to cover the platter. You may add salad dressing to this layer, if desired.
2. Arrange salad items on top of the spinach leaves, beginning with the red items (grape tomatoes and diced red peppers) and continuing with the other items as listed in order above (see photo for inspiration).
3. Garnish the salads with the suggested items using the photo as a guide, if desired.
4. Dress the entire salad now, if desired, or allow individuals to add the dressing to their own portion. 
4. Serve immediately, or cover and refrigerate for up to 3 to 4 days! Bon appétit!

COOKING TIPS: 

• Put your own spin on this salad by including other vegetables and fruit in a rainbow of colours! ​
• Check the ingredient list on the food packaging to ensure that each food item used in the recipe meets your dietary needs (e.g. gluten free or peanut free).  
• Make this salad a main by adding a delicious source of protein. How about chickpeas or hummus?

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