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Image by Mariana Medvedeva
  • Writer's pictureLisa Smith

Healthy Recipes: Rainbow Salad Jars

Updated: Apr 22

rainbow chopped salad jar

A Delicious and Nutritious Plant-Based Delight!

I've got another wholesome, delicious recipe to nourish your body. This Rainbow Chopped Salad recipe is packed with an array of colourful vegetables and protein and fibre-rich chickpeas.

I normally make two portions in advance and keep the dressing in a separate jar, so my healthy lunch is ready to eat with no prep on busy days. It’s a powerhouse of nutrition and flavour. By layering the ingredients in jars, you can also enjoy a refreshing, crispy salad on the go too. Eat a rainbow!

Nutrition Benefits:

This colourful salad is not only visually appealing but also incredibly nutritious and great for gut health. Let’s take a look at the health benefits offered by some of the key ingredients:

• Chickpeas: Rich in plant-based protein, fibre, and essential minerals,

chickpeas promote satiety, aid in digestion, and provide a steady source of energy.

• Cherry Tomatoes: Packed with lycopene, a powerful antioxidant, cherry tomatoes support heart health and offer anti-inflammatory properties.

• Cucumber: Known for its high water content, cucumber helps hydrate the body while contributing vitamins, minerals, and refreshing flavour.

• Bell Peppers: Vibrant bell peppers are a fantastic source of vitamin C, promoting collagen production and boosting immunity.

• Shredded Carrots: These orange wonders are rich in beta-carotene, which supports eye health and provides antioxidant benefits.

• Purple Cabbage: Alongside its beautiful colour, purple cabbage offers a healthy dose of vitamin K and anthocyanins, which contribute to brain health and reduce inflammation.

A Rainbow Chopped Salad for lunch is treat for your body as well as your gut health, with an array of vital nutrients, supporting your overall health and well-being.

This recipe is limitless! You can easily customise it by adding your favourite chopped vegetables or substituting ingredients based on your preferences and the ingredients you have available. Try a new salad dressing recipe for an interesting variation. Enjoy this nutritious, plant-based meal!

Rainbow Chopped Salad Recipe

Ingredients (serves 2):

For the Salad:

• 1 cup cooked chickpeas

• 1 cup cherry tomatoes, halved

• 1 cup cucumber, diced

• 1 cup bell peppers, diced

• 1 cup shredded carrots

• 1 cup purple cabbage, shredded

• 1/4 cup red onion, thinly sliced

• 2 tablespoons fresh parsley, chopped

• 2 tablespoons fresh basil, chopped

For the Dressing:

• 2 tablespoons extra-virgin olive oil

• 2 tablespoons lemon juice

• 1 tablespoon apple cider vinegar

• 1 tablespoon maple syrup (optional)

• Salt and pepper to taste


  1. Begin by preparing the dressing. In a small bowl, whisk together the olive oil, lemon juice, apple cider vinegar, maple syrup (if using), salt, and pepper. Set it aside.

  2. Take two large jars and start layering the salad ingredients. Divide the chickpeas equally and add them as the base layer in each jar.

  3. Continue by layering the remaining vegetables in a rainbow-like sequence. Add cherry tomatoes, cucumber, bell peppers, shredded carrots, purple cabbage, and red onion one by one into each jar, maintaining the colourful layers.

  4. Once the vegetables are layered, sprinkle fresh parsley and basil on top for an extra burst of flavour. For variations you could also add some grains such as quinoa and some marinated tofu cubes or toasted pumpkin seeds for extra crunch.

  5. Finally, pour the prepared dressing over the salad in each jar, ensuring it covers all the ingredients. Secure the lids tightly.

  6. Your Rainbow Chopped Salad Jars are now ready to be enjoyed! If you’re not consuming them immediately save the dressing in a separate jar, store them in the refrigerator for up to 2-3 days. Enjoy!

Here are some more chopped salad jar recipes for you to try, or take a look at my other nutritionist approved recipes.

Registered Nutritional Therapist

Lisa Smith Nutritionist

Would you like to find out how a personalised nutrition programme can help you?

I'm a BANT registered Nutritional Therapist and health coach specialising in metabolic health and weight loss for midlife women. I offer online nutrition consultations for clients all over the UK & Europe. If you would like to learn more about the nutrition programmes and sugar detox challenge please book a free online health review.

DISCLAIMER: The content on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have read on my website.


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