How to make an easy rainbow bowl

 

How to Make a Healthy Rainbow Bowl (Easy, Colorful, and Seasonal)

If you’re looking for a simple, healthy, and visually stunning dish, this easy rainbow bowl is the perfect choice.

Also known as a Buddha bowl, this type of recipe combines a variety of colorful vegetables, plant-based protein, and healthy fats in one balanced and delicious meal.

In this post, I’ll walk you through how to build your own rainbow bowl using seasonal ingredients, no complicated steps, just real food that nourishes you.

What Is a Rainbow Bowl?

A rainbow bowl is a vibrant, nutrient-packed meal that brings together different food groups in a single bowl.

The idea is simple: mix vegetables, grains, and protein, then finish with a flavorful dressing.

The variety of colors isn’t just beautiful, it reflects a range of vitamins, minerals, and antioxidants that support your health.

If you want to dive deeper into what every bowl should include (macronutrients like protein, fat, and carbs, plus essential micronutrients).

I recommend checking out this post where I explain it in detail.

 

 

Ingredients for a Summer Rainbow Bowl

For this version of the rainbow bowl, I used fresh summer vegetables and plant-based protein for a light, energizing meal. Here’s what went into my bowl:

• Spring onion

• Pumpkin (cut into sticks)

• Green beans (al dente)

• Red bell pepper (grilled)

• Zucchini (spiralized)

• Cherry tomatoes (raw, halved)

• Red cabbage (blanched and julienned)

• Quinoa (as the main source of protein)

• Arugula leaves (for garnish)

This recipe is naturally vegan, but feel free to personalize it — you can add a boiled egg, grilled chicken, or roasted salmon if you eat animal protein.

Dressing and Toppings

To bring it all together, I used my homemade tahini and lemon dressing, which adds creaminess and a tangy flavor. (You can find the dressing recipe here).

For toppings, I sprinkled sesame seeds, but chopped nuts like almonds or walnuts would also work beautifully.

How to Build the Perfect Rainbow Bowl

Follow these steps for a balanced, delicious result:

1. Choose seasonal vegetables – Aim for variety in color and texture.

2. Cook mindfully – Grill, blanch, steam, or keep them raw depending on the vegetable.

3. Add a healthy grain or legume – Quinoa, brown rice, or lentils work great.

4. Top with seeds or nuts – For that crunchy, satisfying finish.

5. Don’t forget the dressing – A good sauce ties everything together.

Pro Tip: Vary your cuts!

Cutting vegetables in different ways (sticks, spirals, slices, halves, julienne) not only enhances the presentation but also improves the eating experience.

 

Cooking Notes

• Quinoa: Rinse well before cooking. Boil in salted water for 20 minutes, or add aromatics like leek, carrot, or garlic for extra flavor.

• Red cabbage: Blanch briefly to soften while preserving its color.

• Zucchini and tomatoes: Serve raw for freshness.

• Grilled vegetables: A few drops of olive oil are enough for flavor without adding too many calories.

Why I Love This Rainbow Bowl Recipe

• It’s full of seasonal vegetables and bursting with nutrients.

• You can easily improvise with whatever you have on hand.

• It’s perfect for summer — fresh, cold, and light.

• The presentation is naturally colorful and appetizing.

• It’s low in calories, high in fiber, and supports blood sugar balance thanks to slow-digesting carbohydrates.

Key Elements to Remember

When creating your own healthy bowl, keep these four things in mind:

Nutrients – Balance protein, fats, and carbs
Color – Aim for a rainbow of vegetables
Flavor – Use seasoning and dressing to enhance taste
Texture – Mix soft, crunchy, raw, and cooked ingredients

Ready to Make Your Own Rainbow Bowl?

Now it’s your turn! Use what you have at home, get creative, and build a bowl that works for your taste and nutritional needs.

If you try this recipe, leave a comment below, I’d love to hear how it turned out.

And if you enjoyed this post, feel free to share it on your favorite social media platform.

Scroll down for the full recipe!

Related posts:

• Buddha Bowl
• Greek Salad