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    Home » Fresh and Healthy » Rainbow Chopped Salad with Herbed Yogurt Dressing

    Mar 19, 2021 9 Comments ★★★★★ 5 from 5 reviews

    Rainbow Chopped Salad with Herbed Yogurt Dressing

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    A deliciously crunchy and colorful  Rainbow Chopped Salad with Cabbage tossed in a lemony herbed greek yogurt dressing.  Perfect for lunch and dinner- this healthy salad keeps for 4 days in the fridge.

    This Rainbow Chopped Salad is crunchy, colorful and nutritious! Tossed with a lemony herbed greek yogurt dressing, it is easy to make and easy to adapt. Perfect for meal prep, this salad keeps for 4 days in the fridge. #choppedsalad #yogurtdressing

    With hints of spring emerging, I feel very inspired to eat clean food, crunchy and colorful.  Give me fiber and roughage!  I also just want to be outside more.  Having this salad in the fridge means a lot less time trying to figure out what’s for lunch.

    I like to keep the Chopped Salad undressed in one container and the dressing in another.  It will keep for 4 days this way in the fridge!  It’s a quick toss with the dressing, a sprinkle of seeds and the salad is ready!

    The beauty of the Rainbow Chopped Salad is that you get all the flavors from every bite.  I love the uniformity, it makes my scattered mind calm down and center.  Feels amazing to know that I am nourishing myself with something good!

    ingredients in rainbow chopped salad

    The ingredients in this salad are all flexible.  I am choosing some that I know will hold so we can munch on it from the fridge for a few days- like cabbage, bell pepper and snap peas.  The yogurt dressing is thick and creamy, packed with a medley of herbs and bright with lemon, awakening all your taste buds.

    chop all the veggies finely

    Chop and dice all salad ingredients roughly the same size except onions, dice a bit smaller.

    ingredients in chopped salad

    This is another recipe to just get you going, chop up what you have on hand.  Use your favorite flavors, it’s hard to go wrong.

    Suggestions for compiling your favorite chopped salad:

    • hearty greens: cabbage, romaine hearts, kale, endive
    • tender herbs: basil, dill, parsley, chives, tarragon, mint, cilantro
    • beans: kidney, garbanzo, cannellini
    • crunchy veg: celery, bell peppers, pea pods, jicama, kohlrabi
    • cheese: sharp white cheddar, manchego, smoked gouda, Emmental, Jarlsberg
    • toasted nuts and seeds: sunflower seeds, pumpkin seeds, slivered almonds

    yogurt dressing ingredients

    Yogurt keeps things clean and gives perfect creaminess to the dressing.  Fresh herbs are key to lively flavor.

    This Rainbow Chopped Salad is crunchy, colorful and nutritious! Tossed with a lemony herbed greek yogurt dressing, it is easy to make and easy to adapt. Perfect for meal prep, this salad keeps for 4 days in the fridge. #choppedsalad #yogurtdressing

    Top with lots of microgreens, avocado, and toasted sunflower seeds.

    The Rainbow Chopped Salad is filling enough to eat on its own and perfect to pair with grilled protein or soup.

    Store separately.

    This Rainbow Chopped Salad is crunchy, colorful and nutritious! Tossed with a lemony herbed greek yogurt dressing, it is easy to make and easy to adapt. Perfect for meal prep, this salad keeps for 4 days in the fridge. #choppedsalad #yogurtdressing

    Spring is my favorite time of year.  All my senses are reawakening.  It is so hopeful to watch buds, plants and bulbs emerge and hear the chattering excitement of birds.  Reminding me again that what lies beneath or within needs time and stillness to in order to create life.  How beautiful!

    Try this Rainbow Chopped Salad and share your inspired creations with us!

    ~Tonia

    More Recipes you may like: 

    • Easy Crunchy Asian Slaw
    • Sesame Cabbage Noodle Salad
    • 40 Must-Try Vegan Salads
    • Mexican Slaw with Cilantro and Lime
    Print
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    This Rainbow Chopped Salad is crunchy, colorful and nutritious! Tossed with a lemony herbed greek yogurt dressing, it is easy to make and easy to adapt. Perfect for meal prep, this salad keeps for 4 days in the fridge.

    Rainbow Chopped Salad Recipe

    ★★★★★ 5 from 5 reviews
    • Author: Tonia Schemmel | Feasting at Home
    • Prep Time: 20 minutes
    • Total Time: 20 minutes
    • Yield: 10 cups
    • Category: salad, meal prep, vegetarian
    • Method: Chopped
    • Cuisine: American
    • Diet: Vegetarian
    Print Recipe
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    Description

    This Rainbow Chopped Salad with Cabbage is crunchy, colorful and nutritious! Tossed with a lemony herbed greek yogurt dressing, it is easy to make and easy to adapt. Perfect for meal prep, this salad keeps for 4 days in the fridge.


    Ingredients

    Salad 

    • 2 cups red cabbage
    • 2 cups green cabbage
    • 1 cup mixed yellow & red bell pepper
    • 1 cup, 2 stalks celery
    • 1 cup snap peas
    • 1/4 cup red onion
    • 15-ounce canned kidney beans, rinsed and drained
    • 1 cup sharp cheddar cheese
    • a couple of shakes of salt

    Dressing

    • 1 cup greek yogurt (I use whole milk)
    • 1/4 cup  olive oil
    • 1/4 cup lemon juice
    • 1 clove garlic, pressed or minced
    • 1 teaspoon dijon mustard
    • 1 teaspoon soy sauce (optional but I like the depth it gives)
    • 1/4 teaspoon ground black pepper
    • 1/2 teaspoon sea salt
    • 1/2 cup parsley, chopped
    • 1/2 cup fresh mixed herbs chives, dill, basil, mint, chopped

    Topping

    • microgreens
    • toasted sunflower seeds

    Instructions

    Make the salad

    Chop cabbage, bell peppers, celery, and snap peas in small similar-sized pieces, approximately 1/2 inch.  Mince red onions.  Dice cheese into small cubes.

    Mix all salad ingredients together in a bowl with a couple of shakes or grinds of sea salt.

    Make the dressing

    Whisk together greek yogurt, olive oil, lemon juice, garlic, dijon, soy sauce, black pepper, salt, chopped parsley and mixed herbs until fully combined.

    If serving immediately, toss the salad with the dressing. If making ahead, or for meal prep, store the salad and dressing separately in the fridge, combining as needed.

    Top with microgreens and toasted sunflower seeds.


    Notes

    Salad will keep up to 4 days in the fridge if stored separately.

    Nutrition

    • Serving Size: 2 cups

    Keywords: Chopped Salad, Rainbow Chopped Salad, chopped salad recipe, chopped salad recipe healthy, chopped salad recipe with cabbage

    Did you make this recipe?

    Tag @feastingathome on Instagram and hashtag it #feastingathome

    Sylvia Fountaine, Feasting at Home Blog

    Hey, I'm Sylvia! Professional chef, former restaurant owner and caterer, here is where I share hundreds of seasonal, globally-inspired, VEGGIE-DRIVEN recipes.Let's start cooking together! Subscribe to my latest recipes and get my free, PLANT-BASED RECIPE GUIDE.

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    Categories: Beans and Legumes

    Reader Interactions

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    Comments

    1. Paige says

      April 10, 2021 at 1:40 pm

      Excellent as meal or side dish! (Substituted great northern bean for kidney, personal preference.)
      Will make thru all warm months.
      Thank you!

      ★★★★★

      Reply
      • Sylvia Fountaine | Feasting at Home says

        April 10, 2021 at 6:17 pm

        Great to hear!

        Reply
    2. Carrie says

      March 30, 2021 at 4:51 pm

      So good! Definitely adding the recipe to my work lunch rotation.

      ★★★★★

      Reply
    3. Nan says

      March 27, 2021 at 8:05 am

      Delicious – I’ve had this for lunch 4 days in a row. It is very fresh tasting and I love the yogurt and herb dressing – I could just eat it with a spoon!

      ★★★★★

      Reply
      • Sylvia Fountaine | Feasting at Home says

        March 27, 2021 at 8:50 am

        Glad you enjoyed!

        Reply
    4. Caterina Toffoli says

      March 27, 2021 at 4:57 am

      Delicious!!! So much crunch. Thanks for this recipe, have saved it to make again in the future.

      ★★★★★

      Reply
    5. Anonymous says

      March 25, 2021 at 2:52 pm

      Delicious! I’m having the leftovers as I type. I made this 3 days ago and subbed edamame for the beans (it’s all I had) and tossed the dressing with the salad (because I forgot to keep it separate) and it just seemed to get better and better each day. I wasn’t sure about the cheese, but added anyways and it turned out so good. Stayed nice and crunchy and the dressing was very tasty. Highly recommend.

      ★★★★★

      Reply
    6. Mary says

      March 20, 2021 at 9:02 am

      This looks delicious. Is there any way to make the dressing vegan and still keep the creaminess?

      Reply
      • Tonia Schemmel | Feasting at Home says

        March 20, 2021 at 10:37 am

        you could use Creamy Herby Hemp Dressing!

        Reply

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    Hi, I'm Sylvia! PNW Chef & 2018 Saveur Blog Awards Finalist!
    Welcome to FEASTING AT HOME where you'll find delicious, healthy, VEGGIE-DRIVEN recipes with tips and tricks from a chef's home kitchen. A globally-inspired, seasonal, whole foods recipe blog to nurture body, mind and spirit. Join us! >> More

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