Rainbow Salad with crispy rice
Eat the Rainbow: Why Diversity on Your Plate Means Better Health
If you're looking for a vibrant, nourishing dish that delivers on both flavour and function, this Rainbow Salad with Crispy Rice is it. Packed with colour, crunch, and a deeply satisfying umami dressing, this salad is more than just a feast for the eyes—it’s a gift to your gut microbiome and overall wellbeing.
Why Eat the Rainbow?
Eating a variety of colourful fruits and vegetables isn’t just about aesthetics. Each hue reflects a unique profile of phytonutrients—plant-based compounds that support different aspects of our health. Red foods like peppers and cabbage contain lycopene and anthocyanins, known for their anti-inflammatory and antioxidant properties. Orange and yellow ingredients like mango and carrots are rich in beta-carotene, which supports immune health and vision. Greens like spinach and edamame are loaded with folate, magnesium, and fibre. Every colour brings its own health-boosting magic.
When we eat a broad spectrum of colours, we’re naturally increasing the variety of nutrients and beneficial plant compounds in our diet. This can help reduce inflammation, support detoxification, and improve heart, brain, and skin health.
Gut Health Starts with Diversity
Our gut microbiome—home to trillions of bacteria—is shaped by what we eat. A diverse range of plant foods supports a thriving, resilient microbiome. That’s because different bacteria feed on different types of fibre and polyphenols (compounds found in colourful plants). The more diverse your plant intake, the more varied your gut bacteria will be—and that’s a good thing. A rich microbiome is linked to better digestion, stronger immunity, improved mood, and reduced risk of chronic disease.
This rainbow salad offers an abundance of fibre and plant diversity in one bowl. Leafy greens, crunchy vegetables, juicy mango, and crispy rice all work together to feed your gut—and delight your palate.
The Magic of Crispy Rice
The crispy rice adds a delicious twist and a satisfying crunch that elevates the whole dish. Using day-old brown rice not only reduces food waste but also creates the perfect texture for roasting. It’s a fun and flavourful way to add resistant starch—a form of prebiotic fibre that helps nourish beneficial gut bacteria.
INGREDIENTS
2 cups of cooked brown rice (preferably a day old from fridge)
4 tbsp toasted sesame oil (2tbsp for rice + 2 tbsp for dressing)
1 ½ tbsp tamari sauce (1tbsp for rice + ½ tbsp for dressing)
1 ½ tbsp chilli crisp (1tbsp for rice + ½ tbsp for dressing)
1 cup of shredded lettuce (romaine works well)
1 cup of baby spinach
1 cup of red cabbage, shredded
1 cup of cucumber, diced
1 red pepper, diced
1 cup of cooked edamame
1 cup of grated carrots
1 cup of mango, diced
½ cup of cashew nuts, roasted in 180c oven for 10mins or until golden
½ cup of spring onions, thinly sliced
2 tbsp tahini
2 tbsp rice wine vinegar
1 tsp maple syrup
METHOD
Preheat the oven to 200c and line a baking tray with parchment
In a large bowl place, the rice and stir through the sesame oil, tamari, chilli crisp and a pinch of sea salt.
Massage the seasoning through the rice and pour on to the baking sheet
Bake for 30-40mins, tossing occasionally so it doesn’t burn.
To make the dressing whisk together the tahini, rice vinegar, remaining toasted sesame oil, tamari, chilli crisp and maple syrup. Add 1-2 tbsp water depending on how thick the sauce is
In a large bowl place, the lettuce and spinach on the bottom and add all the other vegetables on top in a circle.
In the middle add most of the crispy rice and ½ of the roasted cashews
Pour over the dressing and toss the salad so the dressing is evenly distributed.
Sprinkle on the remaining rice and cashews
Serve on its own or a part of a buffet to bring colour to your table
