Immunity-Boosting Rainbow Salad with Superfoods

What is a rainbow salad?

A rainbow salad is a colourful, nutrient-dense salad inspired by childhood fascination with rainbows. I started making it to encourage my children to try vegetables, and the idea of “finding the missing yellow” became a fun way for them to notice and enjoy different colours on their plates. Over time they learned to check food for colour variety and became more mindful about what they eat. They’re now teenagers with healthy habits—proof that a little creativity can change eating habits for life.

When can you have a rainbow salad?

Any day. This version combines powerful ingredients—red cabbage, broccoli sprouts, celery, carrots, tomatoes, cucumber, red onion, beets, optional tuna and boiled eggs—making it an energising and nutritious choice for daily meals. It’s versatile enough to be a main or a side, and it works well for lunches, dinners, garden parties, barbecues, or potlucks.

Serving suggestions

Make it your own. The salad easily adapts to vegan, vegetarian, pescatarian or omnivore preferences—add or remove ingredients as you like. Serve it on its own for a vibrant lunch, pair it with a slice of bread for a simple dinner, or offer it alongside roast meat as a fresh side. It’s a crowd-pleaser and brings colour, texture and nutrition to the table.

However you assemble it, this salad delivers bright flavours and satisfying crunch—an easy way to boost any meal.

Tips

Can I make it in advance? Yes, but only shortly before serving. Vegetables release water over time and lose their crisp, airy texture. For parties or takeaways, prepare the vegetables ahead but add any dressing, seasoning or vinaigrette at the last minute.
Can I freeze it? No. Freezing will ruin the texture and freshness, so keep it fresh and prepare only what you plan to eat.
What if I have leftovers? Store any extra in an airtight container in the fridge and portion out what you’ll eat in the next day or two. Avoid dressing the whole batch if you plan to refrigerate leftovers; add dressing when serving.

Other booster salad recipes you may like :

Salmon and crudités salad with coconut blossom nectar and umami salt vinaigrette
Skinny tuna salad
Kidney beans, avocado and coconut salad

Let me know how you found it!

Booster rainbow salad

This booster rainbow salad combines simple, wholesome ingredients into a nutritious, delicious dish—perfect as a family meal or a colourful side.

Course: Dinner, Lunch, Main Course, Salad, Side Dish

Cuisine: Mediterranean, Ramona’s Cuisine

Prep Time: 15

Cook Time: 0

Total Time: 15

Servings: 4 people

Calories: 331kcal

Author: Ramona Sebastian

Ingredients

▢ ½ large red cabbage
▢ 1 red onion
▢ 1 pepper red or yellow
▢ 200 g broccoli sprouts
▢ 1 medium cucumber
▢ 250 g cherry tomatoes
▢ 4 sticks celery
▢ 2 carrots
▢ 2 beetroots grated, raw
▢ dill to taste
▢ parsley to taste
▢ salt to taste
▢ pepper to taste
▢ 1 large lemon juiced
▢ 2 tuna fish (canned) optional
▢ 4 eggs (boiled) optional

Instructions

Grate the carrots and beetroots, then place them in a large bowl.
Finely chop the remaining vegetables and add them on top of the grated vegetables.
If you like, add canned tuna for protein; omit it to keep the salad vegan.
Add broccoli sprouts, chopped dill and parsley, season with salt and pepper, then toss everything together.
Squeeze the juice of a whole lemon over the salad and mix to combine.
Top with sliced boiled eggs if desired and serve immediately.

Notes

Nutrition values include canned tuna and boiled eggs. If you omit these, the nutritional profile will change accordingly.

Nutrition

Tried this Recipe? Tag me Today!
Mention @ramonas.cuisine or tag #ramonascuisine when you share your photos.