close
description

Want more recipes?

Download our recipe app and get hundreds of whole-food, plant-based recipes at your fingertips.

4.7
description
Download the app
  • Prep-time: / Ready In:
  • Makes 12 cups

Eating a colorful array of fruits and vegetables not only keeps meals interesting but also ensures you get the full spectrum of phytonutrients available from all the different color groups. This eye-catching rainbow salad features chewy wild rice, sweet red apples, tangy clementines, earthy beets, and tender salad greens to pack your bowl full of healthful ingredients. The zesty Orange-Poppyseed dressing comes together in a flash. Hearty enough to enjoy on its own, make this vibrant salad a staple of your weekday lunch routine to feel nourished and satisfied until dinnertime.

Eat-the-Rainbow Salad on a blue plate with metal fork on a teal tabletop

Ingredients

  • ⅓ cup white wine vinegar
  • ¼ cup orange juice
  • 1 tablespoon poppy seeds
  • 1 tablespoon stone-ground mustard
  • 1 tablespoon pure maple syrup
  • ¼ teaspoon onion powder
  • Sea salt, to taste
  • Freshly ground black pepper, to taste
  • 1⅓ cups dry brown and wild rice blend
  • 2 medium red apples
  • 4 clementines
  • 1 medium yellow summer squash
  • 1 8-oz. package cooked beets
  • 6 cups mixed salad greens
  • 2 cups fresh blueberries

Instructions

  1. For Orange-Poppyseed Dressing, in a small bowl whisk together the first six ingredients (through onion powder). Season to taste with salt and freshly ground black pepper, and set aside until serving.
  2. In a medium saucepan combine rice and 4 cups water. Bring to boiling; reduce heat. Cover and simmer 30 to 40 minutes or until rice is tender. Spread rice in a shallow baking pan to cool.
  3. Meanwhile, core and thinly slice apples, peel and section clementines, halve yellow squash lengthwise then cut crosswise into ½-inch slices, and slice or wedge beets.
  4. Spread salad greens on a large platter. Top with cooled rice. Arrange apples, clementines, squash, beets, and blueberries on the rice. Drizzle with Orange–Poppy Seed Dressing.

Comments (9)

(5 from 1 votes)
Your Rating has been added Your Comment has been added
Add a Comment and/or Rating
Leave a Reply
Recipe Rating
Please provide a rating
Your email address will not be published. Required fields are marked *
You need to provide a comment or rating to submit
Carmel F2 months ago
Reply
Do you want to report this comment as inappropriate?

I can’t wait to try it, my rice is cooking now. I also went lighter on the maple syrup, but I didn’t leave it out. I cooked some golden beets and have to use spinach and kale for greens. Thanks for sharing!

Kathy2 months ago
Reply
Do you want to report this comment as inappropriate?

How is the amount of ingredients stupid, or are you referring to your spelling?

Christina Abidin3 months ago
Reply
Do you want to report this comment as inappropriate?

Looks Amazing, and Healthy. I have printed recipe for my home. Thank you for sharing!!!

Adam C Heaton3 months ago
Reply
Do you want to report this comment as inappropriate?

Is the yellow squash cooked or eaten raw?

KATHY3 months ago
Reply
Do you want to report this comment as inappropriate?

re the added OJ and Maple syrup-1 /4 cup and 1 TBSP for 12 CUPS! is meager!
come on guys!

Pat3 months ago
Reply
Do you want to report this comment as inappropriate?

I agree with Amy. Why is there orange juice and maple syrup in this recipe? The fresh fruits should provide sufficient sweetness for this recipe.

Michele3 months ago
Do you want to report this comment as inappropriate?

It’s a wfpb salad with a healthier salad dressing. A lot of people use dressing on their salads. This one is beats the store bought bottled versions. It looks delicious and like all recipes it can be tweaked to your liking!

AMY KIM3 months ago
Reply
Do you want to report this comment as inappropriate?

this looks to be full of sugar. i am not understanding how this is healthy.?

Tiffany R.3 months ago
Do you want to report this comment as inappropriate?

I believe this serves 2.

So thats 1/8 c orange juice & 1/2 T of maple syrup per serving. And you can always adjust to taste. The sugar is natural minimally processed. I dont see how this is alot of “sugar”.

Healthy eatingshouldn't be a hassle

description

With weekly meal plans, Forks Meal Planner takes the hard work out of making nutritious meals the whole family will enjoy.

Get meal planner

Learn how to cookplant-based meals at home

description

Forks Over Knives’ online cooking course will help you learn new techniques, flavors, and skills to live your very best life.

Join the course
description
about the author

Nancy Macklin

Nancy Macklin has a bachelor of science in dietetics from Iowa State University and a master of science in health services administration from the University of Saint Francis. Nancy worked as a hospital-based clinical dietitian, providing counseling for diabetes, heart disease, and weight loss and as a food service director in health care dining sites. She now serves as a test kitchen dietitian, developing 500+ recipes per year. She is a member of the Academy for Nutrition and Dietetics and International Association of Culinary Professionals.

Eat-the-Rainbow Salad on a blue plate with metal fork on a teal tabletop see more from this author
description
Free download

Free 5-Day Meal Plan!

Get a taste for healthy, fuss-free meal planning with this free five-day meal plan from Forks Meal Planner!

More from Forks Over Knives

Join our mailing list

Get free recipes and the latest info on living a happy, healthy plant-based lifestyle.

Copy link
Powered by Social Snap