Hearty and healthy salads (heart-healthy?) are not necessarily hard to make, neither do they require expensive dressing or other ingredients. I wanted to make an easy, colourful salad with complementing flavours. Hence, the rainbow salad.
I’ve used romaine lettuce here which is less crispy and more “leafy”, but more nutritious (more calcium, potassium, beta-carotene, vitaminC) than its iceberg counterpart. Blueberries for antioxidants, carrots for beta-carotene, oranges for vitamin C and walnuts for good cholesterol, dates for iron, what more do you need from this simple salad!
You will need (for a family of 4):
Romaine lettuce – around 5-6 leaves torn into pieces
carrot – 1, cut into thin long strips
Red bell pepper – 1/2, cut into thin long strips
Orange – 1, cut into small chunks
Blueberries – a handful, cut into halves
Cilantro (coriander) – a few sprigs, finely cut
Walnuts – 8-10, broken into pieces
Dates – 5, cut finely
Feta cheese – a few cubes, crumbled
For the dressing:
Honey, lemon juice, olive oil – 3 tsp each
Chilli flakes – 1 tsp
Salt and pepper
Dried oregano (optional) – 1 tsp
Mix all the ingredients in a salad bowl. Prepare the dressing by mixing the ingredients vigorously in a bowl. (Alternatively, you can shake them in a closed jar until well blended). Add to the salad and mix well. Keep refrigerated for 30 minutes and your salad is ready. Easy, isn’t it?
- Walnuts can be replaced with toasted almonds
- Dates can be replaced with raisins
- Feta cheese can be replaced with cottage cheese
- 1 tsp of flaxseed meal can be added for extra nutrients.
Any variations that you suggest? Please share in the comments section if you tried this recipe and liked it…