Recipes

Rainbow Veggie Salad with Lemon Tahini Dressing

In the world of plant-based eating, vibrant and nutrient-packed dishes not only fuel the body but also the imagination. If you’re looking to celebrate the colors and flavors of a rainbow, all while optimizing your health and beauty from the inside out, this Rainbow Veggie Salad with Tangy Lemon Tahini Dressing is a must-try.

Here you’ll find a delightful melody of fresh, colorful vegetables, paired with a zesty and cholesterol-free dressing, that will invigorate your senses and delight your taste buds. But that’s just the surface – this salad is more than just a feast for the eyes and palate; it’s a nutrient powerhouse that your body and curly hair will thank you for.

 

Rainbow veggie salad in a bowl.

Why Rainbow Veggie Salad Is the Ultimate Plant-Based Dish

The Color Connection

When it comes to nutrition, eating a variety of colors ensures you’re benefitting from a full spectrum of vitamins, minerals, and antioxidants. For example, red produce is often high in lycopene, which supports heart health and fights certain types of cancer. Orange and yellow fruits and vegetables are typically excellent sources of beta-carotene, crucial for eye health and a robust immune system. The rich blue and purple hues of berries and other produce are attributed to their anthocyanin content, which is known to have anti-aging and disease-fighting properties. Finally, green is the universal color of all things good—packed with chlorophyll, fiber, and micronutrients that support detoxification and overall health.

The Fiber Fix

High-fiber foods such as the veggies in this rainbow salad can help with satiety, digestion, and preventing chronic diseases. The rainbow assortment in this dish ensures you’re getting a wide range of both soluble and insoluble fiber to keep your digestive system in prime condition.

Iron and Protein Power-Up

Plant-based diets often come under scrutiny for lack of certain nutrients, but by combining a variety of foods, it’s easy to meet your requirements. Leafy greens and legumes in this salad are excellent sources of non-heme iron, while quinoa and lentils provide a hearty dose of protein to power you through your day.

A Heart-Healthy Recipe

With a foundation of fresh vegetables, healthy fats from the tahini in the dressing, and omega-3 fatty acids from seeds and nuts, this Rainbow Veggie Salad is not only good for preventing heart disease but also for overall cardiovascular health.

Nourishing Your Beauty and Curly Hair with a Plant-Based Rainbow

Hydration and Radiant Skin

The high water content in cucumbers, bell peppers, and other veggies helps keep your skin hydrated and looking its best. The healthy fats from tahini, when taken in moderation, also contribute to supple skin and hair.

Antioxidants for a Youthful Glow

Antioxidants found in a variety of fruits and veggies, especially those with vibrant colors, help fight free-radical damage, a key factor in aging. By consuming a rainbow of produce, you’re giving your body the tools to maintain a youthful appearance.

Curly Hair Nutrition

Adequate nutrition is fundamental for healthy hair, especially for those with curly hair, which often tends to be drier. Foods rich in omega-3s (such as flax seeds), iron, and vitamin C (abundant in green leafy vegetables) contribute to maintaining the health and luster of curly hair.

Recipe: Rainbow Veggie Salad with Tangy Lemon Tahini Dressing

This recipe serves as both a meal and a work of art…

It’s incredibly simple to put together and can be adjusted based on the seasonal vegetables available to you.

The star of the show is undoubtedly the Tangy Lemon Tahini Dressing, perfectly marrying the flavors of the earthy tahini with the bright acidity of lemon juice.

Salad Ingredients

  • 1 cup cooked quinoa, cooled
  • 1 cup cooked lentils, cooled
  • 1 large cucumber, sliced (can also use a cup of chopped broccoli raw)
  • 1 red bell pepper, thinly sliced
  • 1 orange bell pepper, thinly sliced
  • 3-4 radishes, thinly sliced
  • 1 cup cherry tomatoes, halved
  • 2 cups mixed greens
  • ¼ cup fresh parsley, chopped
  • ¼ cup sunflower seeds
  • ¼ cup pumpkin seeds

Tangy Lemon Tahini Dressing Ingredients

  • ½ cup tahini
  • ¼ cup water
  • 2 tablespoons olive oil
  • Juice of 2 lemons
  • 2 cloves garlic, minced
  • ½ teaspoon cumin
  • Salt and pepper to taste

Instructions

  1. In a large bowl, combine the cooked quinoa and lentils.
  2. Prepare the vegetables and add them to the bowl with the quinoa and lentils, along with the mixed greens and parsley.
  3. In a separate small bowl, whisk together all the ingredients for the Tangy Lemon Tahini Dressing until smooth.
  4. Pour the dressing over the salad, and toss gently to coat all the ingredients.
  5. Divide the salad into bowls and sprinkle with the sunflower and pumpkin seeds.

This salad is best enjoyed fresh, but the components can be prepared ahead and assembled just before serving. It makes a great portable lunch for busy days and ensures you get a full dose of nutrition in one delicious dish.  Switch up the veggies however you like.  This Rainbow Veggie Salad is a prime example of how plant-based eating can be not only healthful but deeply satisfying and enjoyable.

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