How Do You Eat a Rainbow? Follow this Easy Recipe for a Rainbow Superfood Salad Bowl

Rainbow Superfood Salad Bowl

Long, warm summer days call for delicious, refreshing salads. With stone fruit in full bloom over this season, it makes gathering peaches, plums and nectarines for any fruit-inspired salad recipes even easier. Plus, with their beautiful, bright exterior colours and tasty flesh, it is relatively easy to make each fruit the star of a delicious summer recipe. For a real summer salad treat try this recipe for a South African Rainbow Superfood Salad Bowl. The perfect addition to any summer lunch table, this salad is sure to be a winner at your next braai.

South African Rainbow Superfood Salad Bowl

Serves 4
Preparation time: 20 minutes
Cooking time: 4 minutes
Suitable for vegetarians and vegans


6 South African plums
2 South African peaches or nectarines
100g fine green beans, trimmed and halved
1 red pepper, deseeded and sliced
1 medium carrot, grated
1 yellow pepper, deseeded and sliced
2 handfuls of young spinach leaves
100g red cabbage, shredded
1 medium beetroot, peeled and grated
80g plain cashew nuts
2tsp sesame seeds

3tbsp olive oil
2tbsp lemon juice
1tsp Dijon mustard
Salt and freshly ground black pepper


Halve and pit the plums and peaches or nectarines, then slice them. Blanch the fine beans in boiling water for 3-4 minutes. Rinse with cold water, then drain well.

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Arrange the fruit and vegetables on plates or in shallow serving bowls, following the colours of the rainbow with the red pepper, grated carrot, peaches or nectarines, yellow pepper, green beans, spinach, red cabbage, beetroot and plums.

Toast the cashew nuts and sesame seeds in a dry frying pan until lightly browned. Sprinkle over the salads. For the dressing, combine the olive oil, lemon juice and mustard. Season and spoon over the salads.

Cook’s tip: For extra protein, serve topped with hard-boiled egg, grated Cheddar, crumbled feta cheese or sliced mozzarella – or chose tofu for a vegan diet.

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