Gut Friendly Rainbow Rice Salad

Gut-Healthy, Rainbow Rice Salad


Eating the “colors of the rainbow” helps us stay healthy by providing special plant chemicals, found in the pigment of the plant, that support many aspects of our health.

This recipe provides the colours: Red, orange, green, blue/purple, white/tan and yellow, which is all 6 colours of the phytonutrient rainbow, making this a “Full Spectrum” dish.

Cooked and cooled rice provides Resistant Starch, which helps promote beneficial bacteria in the gut! It is also a good way to use up leftover rice. Be sure to use day-old rice, or at least cold rice as warm, fresh rice absorbs too much liquid. You may vary the ingredients to your tastes and dietary needs.


  • 2 cups day old rice (use black, wild, wide jasmine etc, or a mix), or fresh, cooked and cooled cauliflower-rice if you don’t tolerate grains
  • 1 cup fresh peas
  • 1/2 cup mange tout, blanched and
    sliced into bite-sized pieces
  • 1/2 cup pomegranate seeds
  • 1/2 cup yellow pepper, chopped into small pieces
  • 1/2 cup roasted sweet potato or butternut squash
  • Sprinkling of almonds or pine nuts to serve

  •  1/4 cup rocket leaves
  • 1/4 cup olive, hemp or macadamia oil
  • 1/4 cup red wine vinegar
  • 1 garlic clove, crushed (optional)
  • 1/2 tsp sea salt
  • 1/4 cup fresh herbs of choice – basil, tarragon, mint or coriander, chopped
  • 2 tablespoons fresh ginger, grated
  • 2 Tablespoons of Tamari or Coconut Aminos (optional)



Mix all ingredients.

Keeps well; is even better the second day.

Serves 4



Sueson Vess is a professional chef, author/food writer and educator helping people eat healthier, especially those with food intolerances and others with chronic illnesses. She is passionate about nutrition and helping others achieve and maintain a “good for your health” lifestyle. There are always delicious, helpful and healthy solutions! Her focus is on “Foods with Benefits” – learning to increase delicious beneficial foods in your daily life. Sueson makes bone broth at Nature’s Own in North Carolina, and teaches cooking classes at FirstHeath and Duke Cancer Center. She is a regular contributing writer for Sandhills Naturally and Gluten-Free & More publications.