Crunchy Rainbow Salad Bowl With Sesame Dressing

Prep the vegetables and dressing on Sunday and assemble lunch in two minutes all week. That is the promise of this crunchy rainbow salad bowl, and it delivers every time. It is a salad that eats like a meal: fluffy quinoa, crisp cabbage, cool cucumber, creamy avocado and bright green edamame, all tossed in a toasty sesame dressing that tastes like your favorite takeout. It is colorful, very filling and sturdy enough to stay crunchy in the fridge for days.

Prep 20 min · Cook 0 min · Serves 4

I created this bowl during a stretch of busy months when I kept skipping lunch or grabbing something forgettable from a drive-through. I wanted a salad that would actually keep me full through a long afternoon of meetings, one that did not wilt into a sad pile by Tuesday. Cabbage turned out to be the answer. Unlike lettuce, it stays crisp for days, even with dressing nearby. Add quinoa and edamame for protein and staying power, and suddenly salad became the lunch I looked forward to.

Why this bowl keeps you full

The secret to a satisfying salad is balance. A bowl of lettuce alone might fill your stomach for an hour, but a bowl with protein, healthy fats and fiber keeps you going much longer. This recipe hits all three. Quinoa and edamame bring plant protein and fiber, avocado and sesame oil add healthy fats, and the crunchy vegetables give you plenty of volume and texture.

Every person’s nutritional needs are different, of course. If you are following a specific eating plan or managing a health condition, a registered dietitian can help you adjust portions and ingredients. But as an everyday lunch, this bowl is a colorful, balanced choice that does not leave you hunting for snacks an hour later.

Eating the rainbow

The name is not just for looks. Different colored vegetables tend to bring different nutrients, so filling your bowl with a mix of colors is an easy way to add variety. Purple cabbage, green cucumber and edamame, and orange carrots if you add them, all make the bowl beautiful and nourishing at the same time.

Ingredients

• 2 cups shredded cabbage
• 1 cucumber, diced
• 1 avocado
• 1 cup edamame
• 1 cup cooked quinoa
• 3 tablespoons sesame oil
• 2 tablespoons rice vinegar
• 1 tablespoon soy sauce

You will also need a teaspoon of honey for the dressing and a sprinkle of sesame seeds to finish. Use a mix of red and green cabbage for the most color, or buy a bag of pre-shredded coleslaw mix to save time. Frozen shelled edamame is easy to find and only needs a quick thaw under warm water. Toasted sesame oil has a much deeper flavor than plain sesame oil, so look for the darker, amber-colored bottle. If you need a gluten-free bowl, swap the soy sauce for tamari.

How to make it

1. Whisk the sesame oil, vinegar and soy sauce with a little honey.
2. Divide the quinoa between bowls.
3. Top with the vegetables and edamame.
4. Drizzle with dressing and sprinkle with sesame seeds.

Cooking quinoa

If you are starting with dry quinoa, you will need about a third of a cup to make one cup cooked, but it is worth making a bigger batch for the week. Rinse 1 cup of dry quinoa in a fine strainer to remove its natural bitter coating. Add it to a pot with 2 cups of water and a pinch of salt, bring to a boil, then cover and simmer for 15 minutes. Turn off the heat and let it sit, still covered, for 5 minutes, then fluff with a fork. Spread it on a plate to cool before storing so it stays light and fluffy.

Toasting sesame seeds

Toasted sesame seeds add a nutty crunch that ties the whole bowl together. Place them in a dry skillet over medium-low heat and shake the pan often for three to four minutes, until they are golden and fragrant. Watch closely; they go from toasted to burned very fast. Transfer them to a small jar as soon as they are done.

Sunday prep, two-minute lunches

This is where the bowl really shines. Spend about 30 minutes on Sunday and lunch is basically done for the week. Here is my routine:

• Cook a batch of quinoa and let it cool completely.
• Shred the cabbage and dice the cucumber, then store them in separate containers lined with a paper towel to absorb moisture.
• Thaw and drain the edamame.
• Shake the dressing in a small jar with a tight lid. It keeps in the fridge for a week.
• Toast a jar of sesame seeds.

A good set of containers makes the whole system easier. I like wide, shallow glass containers with snap-on lids, which give the salad room to breathe and stack neatly in the fridge. Little two-ounce jars are perfect for single servings of dressing and tuck right into a lunch bag. If you are prepping for the whole family, set the components out on the counter on Sunday evening like a salad bar and let everyone pack their own bowl. Kids are far more likely to eat vegetables they chose themselves, and it takes one more job off your list.

The prepped vegetables stay crisp in the fridge for four to five days, and the cooked quinoa for about five. If anything starts to look tired by Friday, toss it into a quick fried rice with an egg and the last of the dressing.

Each morning, scoop quinoa into a container, add handfuls of cabbage, cucumber and edamame, and tuck a small container of dressing on the side. Add the avocado just before eating. Keeping the dressing separate until lunchtime keeps everything crunchy.

Keeping avocado green

Avocado is the one ingredient that does not love meal prep, because it browns once cut. The easiest solution is to bring a whole avocado and slice it at lunch. If you prefer to cut it ahead, squeeze lemon or lime juice over the cut surface and press plastic wrap directly against it. A little browning is harmless, but the bowl looks better with fresh green slices.

Key takeaway: prep the components separately on Sunday, keep the dressing on the side and add the avocado at the last minute for the crunchiest bowls all week.

Make it your own

This bowl is a template, and you can swap almost anything. Use brown rice, farro or soba noodles instead of quinoa. Add shredded carrots, sliced radishes, red bell pepper, snap peas or mango. Top it with chopped peanuts or cashews for extra crunch, or pickled ginger for a bright bite. A squeeze of sriracha or a drizzle of chili crisp in the dressing gives it a little heat. And if you want a more substantial meal, our recipe tester has an easy suggestion.

Add grilled chicken or crispy tofu if you want more protein.

Recipe tester Molly Grant

For crispy tofu, press a block of extra-firm tofu between paper towels, cut it into cubes, toss with a tablespoon of cornstarch and a little soy sauce, and bake at 425°F for about 25 minutes, flipping once. It stays surprisingly crisp in the fridge and adds a satisfying, chewy bite. Grilled chicken thighs, sliced thin, are also excellent and easy to make in a batch alongside the quinoa.

However you build it, this rainbow bowl is proof that a salad can be the most exciting meal of your day. Find it in this week’s meal plan alongside a few dinner ideas, and use the servings scaler on the recipe card to prep for the whole family.