RECIPE: Rainbow Salad – 100% Whole Food Plant-Based

Rainbow Salad is an easy and delicious raw vegan recipe made from 100% whole plant foods from all colors of the rainbow. I created this recipe specifically for teaching the “Eat a Rainbow” lesson to my fourth-grade students, and I love how simple, memorable, and versatile it is. You can use any salad green for the greens and experiment with different variations of this basic recipe using your favorite vegetables. The basic goal of this dish is to combine all the colors of the rainbow in a one super-nutritious salad.  Each color of the rainbow has different nutrients that support health and wellness.

To make Rainbow Salad, start with gathering fresh seasonal produce from every color. Here’s what I used:

♥️Red – 1-2 large tomato diced or ~20-30 cherry tomatoes halved or sliced
? Orange – 2 carrots diced into thin rounds
? Yellow – 2 cups yellow corn
? Yellow – 1 lemon (juice of)
? Green – 2 cups spinach or kale leaves torn or cut into small pieces
? Green/White – 2 green onions diced small with white part too!
? Blue/Purple – ~4 large purple cabbage leaves chopped into small pieces
? Blue/Purple – 1/4 cup red onion chopped very small
? Brown – 1/4 cup roasted sunflower seed (kernels)
? Black – 2 tsp black sesame seeds
? Spices – 1/4 tsp sea salt, 1/4 tsp black pepper, and 1/4 tsp garlic powder.
This Rainbow Salad recipe makes 8 servings – 1 cup each.


A whole food plant based diet that heals sickness and effortlessly maintains a healthy weight is ideally free of all processed oils and relies on whole food sources of healthy fats. Sunflower seed butter is one option for a healthy whole food salad dressing base. Trader Joes carries Sunflower Seed Spread which is just sunflower seeds with no extra processed oil.

Sunshine Sauce salad dressing is made from three simple whole food ingredients – sunflower seeds, lemon juice, and garlic powder.

Lemons make an excellent base for a simple healthy salad dressing along with the sunflower seed spread.

Lemons sliced and ready to squeeze to make a delicious and nutritious salad dressing.

Just cut the lemons in half and squeeze into your dressing jar with your lemon squeezer.

This lemon squeezer I purchased from the dollar store and it works just fine. Lemon squeezers are helpful if you use a lot of citrus for salads and drinks like we do in our home.

Combine your filtered lemon juice (to remove the seeds) with the sunflower seed butter and a sprinkle of garlic powder and shake until smooth and well combined. Enjoy Sunshine Sauce dressing on top of Rainbow Salad or simply add avocado and a citrus squeeze on top. There’s endless ways to enjoy this colorful nutrient-packed salad. Enjoy a hearty helping of Rainbow Salad and make it a meal on it’s own. 

Rainbow Salad can be made with any type of salad green. Here I made it with soft spinach leaves but have also enjoyed it with curly kale.

Or serve Rainbow Salad with steamed quinoa or rice and baked tofu. Sprinkle black sesame seeds on top for a nice splash of color and nutrition. Rainbow Salad is a delicious and easy vegan salad that can be served by itself as a meal or as a healthy side. The richness of color and taste in this recipe is sure to please even those new to a whole foods plant-based diet.

Rainbow Salad served here with steamed quinoa, baked tofu, and a baked chili pepper.

Healing With Plants is a holistic health education website empowering people to heal themselves at home, with plants. Explore Healing With Plants for more healing whole foods plant-based recipesand inspiring stories that testify for the amazing healing power of plants.

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RECIPE: Rainbow Salad - 100% Whole Food Plant-Based
This nutritious and delicious vegan salad is made of 100% whole plant foods and includes all the colors of the rainbow.

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