Rainbow Salad with Essential Vitamins
A colorful feast of natural sources of vitamins A, C, D, E, and K, nourishing your body from the inside out.
🛒 Ingredients
2 servings
- 100g fresh arugula (vitamin K)
- 1 large grated carrot (vitamin A)
- 1 red bell pepper sliced into thin strips (vitamin C)
- 1 yellow bell pepper sliced into thin strips (vitamin C)
- 1 ripe avocado sliced (vitamin E)
- 100g finely chopped red cabbage (vitamins C and K)
- 1 peeled and segmented orange (vitamin C)
- 30g sunflower seeds (vitamins E and B1)
- 30g coarsely chopped nuts (vitamins E and omega-3)
- 2 tablespoons of toasted sesame seeds (calcium and vitamin E)
- 1 cooked beetroot diced (folates, vitamin B9)
- For the vinaigrette: 4 tablespoons extra virgin olive oil
- For the vinaigrette: 2 tablespoons freshly squeezed lemon juice (vitamin C)
- For the vinaigrette: 1 tablespoon honey or agave syrup
- For the vinaigrette: 1 teaspoon Dijon mustard
- For the vinaigrette: salt and freshly ground black pepper
Watch the original video
Watch on TikTokDirections
- 1
Prepare all your vegetables: grate the carrot, finely chop the red cabbage, slice the bell peppers into strips, dice the beetroot, and slice the avocado just before serving to avoid oxidation.
- 2
Prepare the vinaigrette by whisking together olive oil, freshly squeezed lemon juice, honey (or agave syrup), Dijon mustard, salt, and black pepper until you get a smooth and shiny emulsion.
- 3
In a large bowl, arrange the arugula as the base. Then, arrange the vegetables by color in rows or sections to create the visual rainbow effect: orange carrot, red bell pepper, yellow bell pepper, purple cabbage, red beetroot.
- 4
Gently place the orange segments and avocado slices on top to preserve their texture.
- 5
Generously sprinkle with sunflower seeds, chopped nuts, and toasted sesame seeds for crunch and texture.
- 6
Drizzle vinaigrette just before serving – never ahead of time – and gently mix at the table to conserve the visual beauty of the dish.
- 7
Serve immediately in shallow bowls or large plates to showcase the colors.
💡 Chef's Tip
The key to a successful vitamin-rich salad lies in freshness and color diversity: each natural pigment (carotenoids, anthocyanins, chlorophyll) corresponds to a different family of nutrients. Always add a high-quality fat source like olive oil or avocado – vitamins A, D, E, and K are liposoluble and can only be absorbed by the body in the presence of fatty substances.
