Recipes, Soups, Salads & Sides

7 Layer Rainbow Salad Recipe

Eating a diet rich in color has incredible health benefits! Phytochemicals are substances that occur naturally in plants and may provide some of these specific benefits. The colors of these plant-based foods can indicate which phytochemicals they contain!

Purple and blue hues contain anthocyanins, which may help reduce the risk of heart disease. Green pigments are rich in chlorophyll and contain isothiocyanates. Green foods are rich in vitamin K, folic acid and omega-3 fatty acids. Red hues contain lycopene, which has been known to help reduce the risk of cancer and heart attacks. Red pigments also contain high amounts of vitamin C and folate. Yellow and Orange hues contain beta-cryptoxanthin and beta-carotene. These pigments are known to improve eyesight and contain high amounts of vitamin A and C.

Rainbow Salad Ingredients2
Rainbow Salad3

Highlights of Ingredients:

Lettuce: Romaine lettuce contains vitamin K, vitamin A, vitamin C and folate. It also contains 5 grams of fiber in 1 cup. Romaine lettuce may help fight inflammation, help prevent bone loss, boost immunity, protect eyesight and protect skin from aging.

Yellow Bell Pepper: Yellow Bell Peppers has contain a high amount of vitamin C. One cup will provides you with your Daily Value! They also contain vitamin B6, vitamin A, vitamin E, folate, potassium, copper and manganese.

Carrots: Carrots are rich in vitamin A, and also contain biotin, vitamin K, fiber, potassium and vitamin C. The antioxidants in carrots may benefit cardiovascular health! The high amounts of vitamin A found in carrots may support eye health and protect against vision related diseases.

Red Bell Pepper: Red Bell Peppers mimic a lot of the same health benefits as yellow bell peppers. It is also packed with antioxidant and anti-inflammatory properties!

Radish: Radishes contain vitamin C, potassium, folate, vitamin B6, manganese and fiber. Radishes have been known to have detoxifying properties that may help jaundice patients remove bilirubin from the blood. The vitamin C may also help with osteoporosis relief, and improve skin health!

Purple Cabbage: Purple cabbage has high amounts of vitamin K and vitamin C. It also contains vitamin B6, manganese, fiber and potassium. Regular consumption of purple cabbage has been known to reduce inflammation, support cardiovascular health as well as digestion.

Green Peas: Green Peas contain vitamin K, manganese, vitamin B1, fiber, copper, phosphorous, vitamin C and folate. They contain a small amount of vitamin B6, B3, B2, zinc, magnesium, iron and potassium. Green peas are also an antioxidant rich, anti-inflammatory food, which may help with chronic health problems.

7 Layer Rainbow Salad Recipe Recipe


Megan Roosevelt


June 16, 2017


March 5, 2021


6 servings

Prep Time

10 minutes

Cook Time


  • 3 heads of romaine lettuce
  • 1 yellow bell pepper
  • 3 large carrots
  • 1 red bell pepper
  • 2 bunches of radishes
  • 1 cup purple cabbage
  • 1 cup green peas
  • 1 fresh lemon, juiced
  • ¾ cup olive oil
  • ¼ cup apple cider vinegar
  • 1 tbsp raw local honey
  • 1 tsp garlic powder
  • 1 tsp onion powder


  1. Wash all your vegetables
  2. Chop your lettuce, peppers, carrots, radishes, cabbage and green peas
  3. Layer in a trifle dish, which helps to celebrate each layer & the variety of colors!
  4. Whisk together lemon juice, olive oil, apple cedar vinegar, raw local honey, garlic powder and onion powder
  5. Drizzle dressing over layered salad
  6. Feel free to adjust the type and quantity of vegetables to your liking

Recipe Details

Category - Lunch, Side Dish, Vegetarian

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