Rainbow Chopped Salad

Vegetarian
Gluten Free
Very Healthy
Health score
62%
Rainbow Chopped Salad
30 min.
8
252kcal

Suggestions


Welcome to a burst of color and flavor with our Rainbow Chopped Salad! This vibrant dish isn’t just a feast for the eyes; it’s packed with wholesome ingredients that make it a healthy choice for any meal. Whether you’re looking to impress at a summer barbecue, preparing a lunch to energize your day, or simply wanting a refreshing side dish, this salad has you covered.

Featuring an array of fresh produce, from crisp romaine and juicy mangoes to crunchy hazelnuts and tart pomegranate seeds, this salad offers a delightful combination of textures and flavors. The addition of hazelnut oil brings a subtle nutty richness, while a touch of honey in the dressing adds a hint of sweetness that perfectly complements the fruitiness of the salad.

Not only is this Rainbow Chopped Salad vegetarian and gluten-free, making it suitable for a variety of dietary preferences, but it also packs in a wealth of nutrients. With each serving, you’re treating yourself to a healthy dose of vitamins and minerals. Plus, you can easily customize it by adding a sprinkle of crumbled blue cheese for an indulgent finish.

Ready in just 30 minutes, this dish is as convenient as it is delicious. Serve it as an antipasto, a colorful starter, or a delightful snack. So gather your ingredients, and let’s get chopping—your taste buds will thank you!

Ingredients

  • 0.5 cup cheese blue crumbled
  • large fuji apple diced cored halved
  • 0.8 cup hazelnuts husked toasted coarsely chopped
  • 0.5 tablespoon honey 
  •  fuyu persimmon pulp diced peeled seeded
  • 0.3 cup olive oil extra virgin extra-virgin
  •  pears diced cored halved
  • 0.5 cup pomegranate seeds 
  • cups cabbage red sliced
  • 0.3 cup red wine vinegar 
  • cups baby greens chopped
  • 1.5 tablespoons shallots finely chopped

Equipment

  • bowl
  • whisk

Directions

  1. Whisk vinegar, shallot, and honey in small bowl to blend. Gradually whisk in oil. Season dressing to taste with salt and freshly ground black pepper.
  2. Combine romaine and next 6 ingredients in very large bowl; toss to blend.
  3. Add dressing and toss to coat.
  4. Divide salad among plates.
  5. Sprinkle with blue cheese, if desired, and serve.

Nutrition Facts

Calories252kcal
Protein7.94%
Fat55.29%
Carbs36.77%

Properties

Glycemic Index
42.75
Glycemic Load
8.1
Inflammation Score
-10
Nutrition Score
20.246956795454%

Flavonoids

Cyanidin
95.03mg
Delphinidin
0.04mg
Pelargonidin
0.01mg
Peonidin
0.01mg
Catechin
0.6mg
Epigallocatechin
0.53mg
Epicatechin
2.97mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.21mg
Apigenin
0.03mg
Luteolin
0.11mg
Isorhamnetin
0.07mg
Kaempferol
0.05mg
Myricetin
0.09mg
Quercetin
2.65mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:252.19kcal
12.61%
Fat:16.53g
25.43%
Saturated Fat:3.07g
19.17%
Carbohydrates:24.73g
8.24%
Net Carbohydrates:19.74g
7.18%
Sugar:10.58g
11.75%
Cholesterol:6.33mg
2.11%
Sodium:115.39mg
5.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.34g
10.68%
Vitamin A:5287.34IU
105.75%
Vitamin K:81.5µg
77.62%
Vitamin C:45.57mg
55.24%
Manganese:0.93mg
46.49%
Folate:104.15µg
26.04%
Fiber:4.99g
19.96%
Vitamin E:2.94mg
19.59%
Potassium:494.47mg
14.13%
Copper:0.28mg
13.76%
Vitamin B6:0.24mg
12.13%
Iron:2.16mg
12.02%
Phosphorus:111.49mg
11.15%
Calcium:106.88mg
10.69%
Vitamin B1:0.16mg
10.5%
Magnesium:39.86mg
9.96%
Vitamin B2:0.13mg
7.72%
Zinc:0.8mg
5.36%
Vitamin B5:0.46mg
4.64%
Vitamin B3:0.74mg
3.7%
Selenium:2.08µg
2.98%
Vitamin B12:0.1µg
1.72%
Source:Epicurious