Rainbow rice

Add some liveliness to your kids’ meals with our delicious and nutritious Rainbow Rice Salad. Packed with a selection of colorful vegetables and seeds, this salad is not only visually appealing but also incredibly health-promoting. Each vibrant bite offers a blend of flavors and a variety of essential nutrients. Whether it’s crunchy peppers, crunchy carrots or the flavorful seeds, our Rainbow Rice Salad is a delicious way to introduce a rainbow of goodness into your children’s diet. You won’t be able to resist this healthy and delicious lunch option!


  • 100 g basmati rice, long grain rice or brown rice
  • 1 small red pepper, deseeded and finely chopped
  • ½ cucumber, deseeded and finely chopped
  • 1 large carrot, grated
  • 6 dried apricots, chopped
  • 2 tablespoons roasted pumpkin seeds or sunflower seeds
  • 2 tbsp olive oil
  • ½ orange, juice only

Preparation steps

  1. Cook the rice according to the package instructions.
  2. Drain, rinse and drain again.
  3. Mix with red pepper, cucumber, grated carrot, dried apricots and roasted pumpkin seeds.
  4. Drizzle with olive oil and orange juice.

Nutritional Information

450 19g 3g 64g 0g 6g 10g 0.07g

Equipment and tools

  • cutting board
  • Knife
  • grater
  • measuring spoon
  • tablespoon
  • mixing bowl
  • Pot
  • Fork

Allergen information

This recipe contains seeds. If you have a seed allergy, please omit the pumpkin seeds or replace them with a seed alternative that meets your dietary needs.

Storage and leftovers

If you have leftovers, store them in an airtight container in the refrigerator for up to 3 days. This recipe is best served fresh. Therefore, adjust portions to avoid wastage.

Health Benefits of Rainbow Rice

Rainbow rice is a colorful and nutritious dish that offers numerous health benefits. Packed with a variety of vegetables and fruits, this vibrant dish not only looks visually appealing, but also contains essential vitamins, minerals and antioxidants that promote overall well-being. Let’s take a closer look at the health benefits of rainbow rice’s key ingredients.

Basmati rice, long grain rice or brown rice

Rice choices at Rainbow Rice can vary, but all three options provide essential carbohydrates for sustained energy. Brown rice, in particular, is a whole grain that contains more fiber, vitamins and minerals than white rice. It supports digestion, helps maintain a healthy weight and reduces the risk of chronic diseases such as heart disease and type 2 diabetes.

Red pepper

The small red pepper used in rainbow rice is not only a vibrant addition, but also an excellent source of vitamin C. This essential vitamin strengthens the immune system, promotes healthy skin and supports wound healing. Red peppers also contain antioxidants that protect against cell damage and reduce the risk of certain cancers.


The addition of seeded and finely chopped cucumber gives the rainbow rice a refreshing crunch. Cucumbers are low in calories and have a high water content, making them an ideal choice for hydration. They’re also rich in antioxidants and vitamins K and C and contain compounds that may help lower blood sugar levels and promote heart health.


The grated carrot in the rainbow rice, together with a portion of beta-carotene, ensures a naturally sweet taste. This pigment is converted into vitamin A in the body and supports healthy vision, immune function and skin health. Carrots also provide fiber, which improves digestion and prevents constipation.

Dried apricots

Chopped dried apricots add a delicious sweetness to rainbow rice while providing nutritional benefits. Apricots are a good source of fiber, vitamin A and antioxidants. They also contain iron, which is essential for transporting oxygen and forming healthy red blood cells.

Roasted pumpkin seeds or sunflower seeds

Adding roasted pumpkin or sunflower seeds to rainbow rice not only improves the texture but also provides a significant nutritional boost. These seeds are rich in healthy fats, proteins and various minerals such as magnesium, zinc and potassium. They also contain antioxidants that help reduce inflammation and support heart health.

olive oil

Rainbow rice contains olive oil, a heart-healthy source of monounsaturated fats. These fats help lower bad cholesterol levels and reduce the risk of heart disease and stroke. Olive oil also contains antioxidants and anti-inflammatory properties that promote overall well-being.

orange juice

The juice of half an orange gives rainbow rice a tangy flavor and a dose of vitamin C. In addition to supporting the immune system, vitamin C supports collagen production, improves iron absorption, and acts as an antioxidant to protect cells from damage.

As you can see, rainbow rice is not only a visually appealing dish, but also a nutritious one. Including this colorful and tasty dish in your diet will help you meet your nutritional needs while enjoying a variety of flavors and textures.

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