Protein-rich and bursting with crisp vegetables and chickpeas, this vibrant rainbow chopped salad is ideal for meal prep or entertaining. Simply chop the vegetables, whisk together a quick dressing, and serve on top of a silky pink beet tahini sauce for a colourful, satisfying dish.
There’s something irresistible about a colourful, crunchy salad. In this version, a zesty honey-mustard dressing brightens the vegetables, while a creamy pink beet tahini adds a nutty, show-stopping finish. The beauty of a chopped salad is that the ingredients are cut to a similar size so every spoonful delivers a balanced mix of flavours and textures.
The recipe is straightforward: finely chop crunchy vegetables, whisk the honey-mustard dressing, and toss everything together. The beet tahini sauce is quick to blend and gives the salad a creamy, nutty finish and an eye-catching pink hue.
Why You’ll Love this Recipe
- Perfect for meal prep. This salad keeps well in the fridge for up to 4 days, so you can make it ahead and enjoy it all week.
- Protein-packed and full of nutrition from a wide variety of vegetables and chickpeas.
- Easy to adapt. Swap or add your favourite vegetables, stir in a grain like quinoa or rice, toss with soba noodles, or serve alongside grilled protein or halloumi.
- Great for entertaining. It travels well for picnics, barbecues or potlucks. Dress the salad and keep the beet tahini separate until you’re ready to serve for the best presentation.
Ingredients You’ll Need
Choose colourful, crunchy vegetables for the best texture and visual appeal. The amounts below make a generous salad, but feel free to adjust based on what you have on hand.
- Red cabbage — swap for white cabbage if preferred, though red adds beautiful colour.
- Cucumber — scoop out the seeds before chopping to help prevent excess water in the salad.
- Red pepper — green or yellow peppers work too; jarred roasted peppers are an option for convenience.
- Peas — frozen garden peas defrosted, or substitute edamame or broad beans.
- Chickpeas (garbanzos) — canned and drained; you can also use butter beans, white beans, black beans or kidney beans.
- Carrots — finely chopped for crunch; you can grate them if preferred.
- Herbs — mint and cilantro (coriander) are used here; basil, Thai basil or flat-leaf parsley are good alternatives.
Optional add-ins: Stir in cooked quinoa, brown rice or soba noodles to bulk the salad, or add crumbled feta, marinated mozzarella, olives or sun‑dried tomatoes. Toasted seeds and nuts add extra crunch if you like.
For the dressing and pink tahini: If you can’t find white miso paste, omit it from the dressing. Use ready-cooked beets that are not packed in vinegar to avoid altering the tahini’s flavour. Choose a smooth, high-quality tahini for the best texture.
How to Make the Rainbow Chopped Salad
Start by making the pink beet tahini sauce in a blender or food processor for a smooth texture. Whisk the honey-mustard dressing, then chop all the vegetables and combine them in a large bowl.
Pour the honey-mustard dressing over the chopped vegetables and toss to coat everything evenly. Spoon a layer of pink beet tahini onto a serving plate, spread it slightly, then mound the dressed salad on top. Serve immediately.
Rainbow Chopped Salad FAQs
Use any crunchy vegetables you have: white cabbage, tomatoes, broccoli, edamame, green beans or asparagus all work. Add quinoa, rice or soba noodles for bulk, or toss in crumbled feta for creaminess.
This salad pairs well with grilled chicken or salmon, lamb koftas, pan-fried tofu, or halloumi. It also makes a great topping for flatbreads or a bed of hummus.
Stored in the fridge, the dressed salad will keep for about 4 days and often develops more depth of flavour after a day or two.
Like this Recipe? Here are More Salad Ideas For You
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Rainbow Chopped Salad with Pink Beet Tahini
5 from 1 review
- Author: Kate Phillips
- Total Time: 15 minutes
- Yield: 8 servings
- Diet: Vegetarian
Description
Protein-packed and full of crunchy vegetables, this vibrant rainbow chopped salad is effortless to prepare and great for make-ahead meals or gatherings. The chopped format ensures every bite combines all the flavours and textures.
Ingredients
For the salad
- 1 red bell pepper, finely diced
- 1 cucumber, seeds removed and diced
- 4 scallions (spring onions), sliced
- 2 carrots, peeled and finely chopped
- 1/2 red cabbage, finely chopped
- 1 cup frozen garden peas (or edamame), defrosted
- 1 can chickpeas (approx. 14oz / 400g), drained
- 1/2 cup mint leaves
- 1/2 cup cilantro (coriander) leaves
For the pink beet tahini sauce
- 2 large, ready-cooked beets
- 1/2 cup tahini
- 2 tablespoons water (more if needed)
- 2 tablespoons lemon juice
- 1 teaspoon salt
For the honey mustard dressing
- 1/3 cup olive oil
- 3 tablespoons lemon juice
- 2 teaspoons Dijon mustard
- 2 teaspoons honey
- 2 teaspoons white miso paste (optional)
- 2 garlic cloves, crushed
- 1 teaspoon salt
Instructions
- Chop the vegetables. Peel the carrots and scoop the seeds from the cucumber. Finely dice the red pepper, cucumber, scallions, red cabbage and carrots. Roughly chop the mint and cilantro. Place all chopped vegetables in a large mixing bowl.
- Make the pink beet tahini sauce. Combine the cooked beets, tahini, 2 tablespoons water, 2 tablespoons lemon juice and 1 teaspoon salt in a blender or food processor. Blend until smooth and creamy, adding a little more water if needed to reach a pourable consistency.
- Mix the honey mustard dressing. In a jar or small bowl combine olive oil, 3 tablespoons lemon juice, Dijon mustard, honey, miso (if using), crushed garlic and 1 teaspoon salt. Shake or whisk until emulsified.
- Dress and serve. Pour the dressing over the chopped salad and toss to coat evenly. Spread the beet tahini on a serving plate and pile the dressed salad on top. Serve immediately.
Notes
Ingredient notes: Any crunchy vegetables work well—white cabbage, red onion, broccoli, green beans, bok choy or tomatoes are all good options. Omit the miso from the dressing if you don’t have it.
Storage: The salad keeps in the refrigerator for up to 4 days, making it an excellent meal prep option.
Optional add-ins: Bulk the salad with quinoa, brown rice or soba noodles, or add marinated feta, mozzarella, or olives. Toasted seeds and nuts add extra texture.
Serving suggestions: Pair with grilled chicken, salmon, lamb koftas, halloumi, or pan-fried tofu. It’s also delicious spread over hummus with warm flatbreads.
- Prep Time: 15 minutes
- Category: salads
- Method: no cook
- Cuisine: American
Nutrition
- Serving Size: 1 bowl