Sesame rainbow salad
- 30min
- 4
- 317 kcal
- Easy
- Vegan
- Soy , Sesame
Per 479 g contains
of an adult's recommended intake.
Typical energy values per 100g: 274kj/66kcal
A bright and cheerful salad that will fill you up with energy.
This tasty lunch idea features all the colours of the rainbow, each of which has specific nutrients that help to build a healthy body. This salad is really pleasing to the eye and full of beneficial micronutrients that will keep you energised all day long.
Ingredients
- Red bell pepper400g 14oz
- Yellow bell pepper400g 14oz
- Cucumber300g 10oz
- Fresh parsley15g 0.5oz
- Romaine lettuce40g 2oz
- Cherry tomatoes150g 5oz
- Carrots150g 5oz
- Kale100g 3.5oz
- Watercress100g 3.5oz
- Black olives50g 1.7oz
- Chives60g 2oz
- Olive oil5g 0.2oz
- Soy sauce14ml 0.1fl ozSoy
- Fresh ginger0.5oz 0.02oz
- Rice wine vinegar45ml 1.58fl oz
- Sesame seeds30g 1ozSesame
- Agave4.9ml 0.17oz
- Olive oil15g 0.5oz
- Sesame oil30ml 1oz
Cooking Method
- Wash and dry the romaine lettuce; then chop it into strips and create a bed of lettuce in each bowl.
- Wash and slice the bell peppers into very thin strips; then cut them into small cubes.
- Mix the diced yellow and red bell peppers and place in each bowl.
- Wash and cut the ends off the cucumber; then cut into 1 cm wide strips and cube them. Add to the bowl.
- Wash and de-stem the kale before placing in a large, separate bowl.
- Use some of the olive oil to massage into the kale to soften it. Then add this to the bowls.
- Wash and grate the carrot and add to each of the serving bowls, along with the watercress.
- Wash the cherry tomatoes and cut them into quarters. Add to the bowls.
- Next, slice the olives and finely chop the chives for the topping. Set aside.
- Add all of the sauce ingredients into a blender and blend until smooth.
- Drizzle the dressing over the salad and garnish with olives and chives.
Nutritional Information
| Typical Values | per 100g | per 479g serving |
|---|---|---|
| Energy | 66 kcal 274 kj | 317 kcal 1314 kj |
| Fat of which saturates | 4.5 g 0.7 g | 21 g 3.2 g |
| Carbohydrate of which sugars | 3.6 g 3.4 g | 17 g 16 g |
| Fibre | 2.2 g | 10 g |
| Protein | 1.5 g | 7.3 g |
| Salt | 0.3 g | 1.2 g |
Sesame seeds
These tiny seeds contain a lot of nutritional benefits, such as vitamin B6, vitamin E and folate. They may also aid in digestion, as they are full of fibre, so useful for those with IBS.
Bell peppers
Colourful and sweet, bell peppers contain beta carotenes (a chemical common in colourful fruits and vegetables) that will fill you with antioxidants and anti-inflammatory benefits. The low levels of capsicum in bell peppers also aid in reducing 'bad' cholesterol and in pain relief.
Fresh ginger
Ginger is most commonly known for its abilities to reduce nausea in those who eat it, as well as some types of muscle pain and soreness.
Cucumber
Cucumbers are very low in calories, but very high in nutritional benefit. They're an incredibly hydrating fruit (96% water) and this added hydration in your diet promotes regular bowel movements. Potentially very helpful for those with IBS.
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Disclaimer: This article is for information only and should not be used for the diagnosis or treatment of medical conditions. Egton Medical Information Systems Limited has used all reasonable care in compiling the information but make no warranty as to its accuracy. Consult a doctor or other health care professional for diagnosis and treatment of medical conditions. For details see our conditions.