Easy Rainbow Salad Bowl with Chickpeas, Slaw & a Minty Yogurt Dip | Vegan + Oil-Free Recipe

The Benefits of Raw Foods

Rainbow Bowl’s Contribution to a Healthy Gut Microbiome

Your gut microbiome—the trillions of bacteria in your digestive system—plays a (really big) role in your overall health. Not only does it help with digestion and nutrient absorption, but an optimum gut microbiome also improves your immune function. (And even mental health!).

Fiber for a Healthy Fut Microbiome

If you’ve been thinking fiber is useless because our bodies don’t digest it—I’ve got some news for you.

To promote your gut microbiome’s health, fiber is super important. This is because fiber acts as a prebiotic, feeding the good bacteria in your gut. These friendly microbes ferment fiber, producing beneficial short-chain fatty acids that nourish the gut lining and keep it healthy. And this, in turn, helps with digestion and improves your immune system. My rainbow salad bowl packs plenty of fiber through its chickpeas and veggies.

Sauerkraut and Fermented Foods for Gut Health

Fermentation is a process where naturally occurring bacteria feed on the sugars in food, converting them into lactic acid. This not only preserves the food but also creates beneficial bacteria known as probiotics (live bacteria that are beneficial for gut health).

This means fermented foods, like the sauerkraut (made from fermented cabbage) we’ll be using in this recipe, are a good source of probiotics. Probiotics can help improve your digestion and reduce inflammation. 

If you’re new to fermented foods, I’d say, start by adding a small amount to your diet. This makes sure your gut gets enough time to adapt to this new addition before you consume it in large amounts.

Also, with so many digestive benefits, you know this recipe is going to work great for weight loss diets!

Recipe Ingredient Notes

Mouth waterin’? No problem—keep reading for a quick and easy recipe, and make the rainbow bowl on your own with some kitchen staples… now 😄

Here’s what you’ll need for your very own rainbow bowl:

Oil-Free Slaw:

• Red Cabbage
• Carrot
• Spring Onion
• Tahini
• Lemon juice
• Mustard
• Water to thin

Minty Yogurt Dip:

• Soya Yogurt
• Mint
• Salt and Pepper

To Serve:

• Cherry Tomatoes
• Lettuce
• Olives
• Sauerkraut
• Cooked Chickpeas
• Roasted Red Pepper

*Note that the amounts are tentative, and you can adjust them according to your needs.

How to Make the Easy Rainbow Salad Bowl

Once you have all the ingredients at hand, it’s super easy putting them all together to make your own rainbow salad bowl. Keep reading to learn how!

Preparing the Coleslaw Mix

Prepare all the vegetables for the coleslaw as listed in the ingredients list. Mix them all together in a bowl.

In a separate small bowl, whisk together the lemon juice, tahini, and Dijon mustard. You can season this dressing with salt and pepper to taste. This is the secret packet of flavour that’s going to make the slaw oh-so-yummy!

Pour the dressing over the coleslaw. You want to toss it around to fully coat it.

Preparing the Dip

Time to put together that minty yogurt dip. In a separate bowl, mix together chopped mint and yogurt. I like a pinch of salt in my dip; you can use it if you prefer.

Preparing and Assembling the Veggies

In a large bowl, add all the chopped vegetables, chickpeas, sauerkraut, olives, and coleslaw mix. Be sure to add them all separately for that aesthetic effect. Tip: If you’re using canned chickpeas, add them right in. And if you’re using them fresh, make sure to boil the chickpeas until they’re nice and tender. (Presoaking will cut down the cooking time).

Fun fact: I made the red rose by roasting a red bell pepper on an open flame, removing the skin, slicing it, and then spinning it into a rose shape 😁

Add the dip to the center of the bowl. And, voila, the rainbow salad bowl is ready to serve!

Have it on its own or as a side dish; the entire family will love it 😋

Easy Rainbow Salad Bowl | Vegan + Oil-Free Recipe

Serves 2

Ingredients:

• 400g tin chickpeas, drained and rinsed
• 1 red pointed pepper, or 1 roasted red pepper from a jar
• 2 cups green lettuce
• 10 cherry tomatoes, sliced in half
• 1 cup plain soya yogurt (or soya Greek yogurt)
• 2 tablespoons fresh mint, chopped
• 1 cup sauerkraut
• 10 olives
• Salt and pepper to taste

For the coleslaw, you will need:

• 1 cup red cabbage, chopped
• 1 large carrot, grated
• 1 spring onion, sliced thin

And, finally, for the coleslaw dressing, you will need:

• 1 tablespoon lemon juice
• 1 tablespoon tahini
• 1 teaspoon Dijon mustard
• 1-2 tablespoons of water to thin

Method

1. Prepare the slaw by grating the carrot and chopping the cabbage and spring onion, mix with the tahini lemon dressing and set aside.
2. Mix the mint with the yogurt and season with salt and pepper. Set aside.
3. To make the red pepper rose, flame grill a red pepper until blackened, and place inside a freezer bag until cool enough to handle. You should easily be able to remove the skin and seeds. Alternatively, use red roasted peppers from a jar.
4. Slice the peppers in half then each half into long threads, then lay them out in a line on a chopping board. Swirl them around themselves to create a rose, then use a knife to pick up and add to your serving bowl. Repeat with the other half for two roses.
5. Now, you can start assembling your bowls. Place sauerkraut, and then chickpeas next to your rose, followed by the slaw, cherry tomatoes, and lettuce.
6. Place your minty dip in the centre and serve.
   

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

Ready to Whip Up Your Rainbow Bowl—and Reach Your Nutrition Goals?

I hope you enjoy this rainbow salad bowl with chickpeas, slaw, and a minty yogurt dip as much as I did! It is a great way to have a healthy lunch, dinner, snack, you name it.

As a qualified vegan nutritionist, I can help you put together a plan to reach your health and nutrition goals—personalised to your journey. I can teach you about the importance of a balanced diet, and how to adopt it in your routine.

In addition to creating a personalised plan, I can provide you with:

• Recipes for healthy meals
• Guidance with supplements
• Tips for weight loss journeys
• Professional advice on specific health conditions
• Support and motivation to help you stay on track
• Plus, everything you need to know on how to go vegan and stay vegan for life!

Interested to learn more? Feel free to contact me today; I’d love to speak with you!