Full Spectrum Veggie Salad

The last few days have been absolutely crazy for me and things aren’t about to get any quieter…

Well, not for the next 2-3 days anyway!

You see, I had 3 different recipes to prepare and photograph on Saturday, (gotta have some material for when I come back, don’t I?), then I went out of town to see Peter Gabriel on Sunday – it was a 4 hour drive to get there and 3 hours to get back home!

I’m also going to see Peter Gabriel again tonight, only the concert will be local this time. As a matter of fact, by the time you get to read these lines, I will probably be AT the concert.

OK, that doesn’t sound so bad, does it? Well, you see, the thing is I’m NOT ready to leave yet. My plane takes off bright and early on Friday morning (which means I need to be at the airport in the middle of the night) and I am SO not ready.

Full Spectrum Veggie Salad | by Sonia! The Healthy Foodie

I still have some shopping to do, so of course, I’m not done packing and have a whole bunch of material to write so I don’t let you guys hang dry while I’m gone!

Trying to get an extra 4-5 posts ready in so little time is proving to be quite the challenge.

I’m trying my earnest guys and still hope that I can make it, but if I do run out of time, I think that I will have to put packing on top of my list and forget about blogging a bit…

I mean, there happens to be a nude beach where I am going, but still… I’d like to bring at least a minimum of clothes with me, and maybe a toothbrush too, you know!

And for the record, I am NOT going to be walking around naked. I really wouldn’t feel comfortable doing that. Especially not with my daughter by my side! ;)

So anyways, before I completely lose myself in tropical this and tropical that, I thought I would make a beautiful salad that reminds me of the new season that’s just around the corner in this part of the world…

Full Spectrum Veggie Salad | by Sonia! The Healthy Foodie

You know what I’m talking about…

That’s right: Fall!

You do realize that there are only a few days left before it’s officially here, right?

But I don’t mind, really. I think Fall is the most beautiful season of all. The air gets all nice and fresh, it smells super good and it’s soooooo colorful!

Just like this salad!

It has the exact same vibrant colors. The yellows and the reds and oranges, the greens, the purple and even the different shades of brown… they are ALL present.

Full spectrum, I tell you. This is Fall in a bowl.

Full Spectrum Veggie Salad | by Sonia! The Healthy Foodie

And of course, the flavors and textures are just as varied as the colors.

My kind of salad!

This one you can safely make a large batch of and keep it in the fridge for several days. Very convenient when you are extremely busy and don’t have much time to cook…

Just open the fridge, throw some in a bowl, and you’re good to go.

It sure has served me well for the past 3 days!  ;)

Full Spectrum Veggie Salad

Yield: Serves 4

Full Spectrum Veggie Salad


  • 1 raw ear of corn
  • 1 of each bell peppers: red, yellow and orange, chopped rather finely
  • ½ cup parsley, finely chopped
  • 150g green beans, cut into 1" pieces
  • 150g wax beans, cut into 1" pieces
  • ½ cup red onion, finely chopped
  • 50g walnuts, finely chopped
  • 75g fresh parmesan, grated (Emmental is also delicious in this salad)
  • 20 kalamata olives, pitted and sliced
  • Vinaigrette
  • 2 tbsp Dijon mustard
  • The juice of 1 lime
  • ¾ tsp black pepper
  • 1 garlic clove, crushed
  • ¼ cup unsweetened applesauce


  1. Cut the corn from the cob by standing the corn on end in a large mixing bowl or plate and insert a sharp knife just at the bottom of the kernels. Slowly cut all the way to the other end of the corn. Turn the corn and repeat until all the kernels are cut from the cob.
  2. Put the corn kernels in a large mixing bowl and add the rest of the prepared vegetables.
  3. In a small mixing bowl, add the ingredients for the vinaigrette and mix until well combined.
  4. Pour over the reserved vegetables and mix well.
  5. Serve immediately or refrigerate for a couple of hours to allow the flavors to fully develop.
  6. This salad keeps well in the refigerator for 3-4 days.

Full Spectrum Veggie Salad | by Sonia! The Healthy Foodie

Colorful enough for you? 

Full Spectrum Veggie Salad | by Sonia! The Healthy Foodie

Full Spectrum Veggie Salad | by Sonia! The Healthy Foodie

 Veggie Overload! 

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  1. says

    Those colors are fabulous. I too like cooking with all of the colors of the veggie spectrum, it makes the food so much more interesting. Thanks for the great recipe!

  2. says

    This has absolutely nothing to do with the salad above (which looks delicious by the way), but I have a recipe request for you.

    Could you try to create a (healthy) Chocolate Beet Cake? I had one a while ago from a restaurant and it was amazing! I’ve been wanting to re-create it for a while now, but can’t find any good recipes. Think you could take on the challenge?

    Thanks so much, whether you make it or not!

  3. says

    Wow, you’re one busy lady! As much as I love vacations, the craziness that almost always ensues the days leading up to the trip make me question my motives. Maybe when you get back and you’re settled we can plan a date at a market of some sort? Seems silly to NOT meet!

  4. says

    WOW – this salad looks incredible. It’s definitely going on the table this week! I made rainbow veggie quesadillas tonight but this looks much more elegant – would love to enjoy this with a glass of wine. Great recipe, thank you!

    • says

      Okay I know I’m replying to my own comment, but I just wanted to let you know how delicious this salad was – I made it for dinner tonight and it was AWESOME. My husband had seconds – and then said it was one of the best things he’d eaten in weeks. So much fun to make, too – just chop it all up, I eyeballed everything, and it came out great. Thank you for a great recipe!

  5. Julee says

    This salad was wonderful. I made it today, the first of many of your recipes I intend to make, and it was delicious. Thank you so much. I loved the applesauce dressing.

  6. Cierra Leigh says

    I am so going to try this…I’m not a huge parsley fan, so I may sub spinach instead. Either way, I’m excited!


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