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Wholemeal bread sliced and filled with rainbow coloured salad items.

Rainbow Sandwiches

These bright and colourful sandwiches taste just as good as they look and will surely brighten up your lunch hour!

Time 15 minutes to prepare
Skill Level Easy

Ingredients List


Serves 4
  • 300 g frozen peas
  • 1 garlic clove peeled
  • 80 ml mild flavoured extra virgin olive oil
  • 400 g carrots
  • 450 g cooked beetroot
  • Bag of rocket or watercress
  • Sea salt / freshly ground black pepper
  • Large sliced wholemeal loaf or wholemeal bread rolls or baguettes.


  1. Place frozen peas in a bowl with the clove of garlic, and pour on enough just boiled water to cover. Set to one side.
  2. Grate the carrots, peel (if necessary) and finely slice the beetroot.
  3. Drain the peas and clove of garlic and place in a blender with the extra virgin olive oil. Blend until smooth, adding a little hot water if necessary to loosen, and then season to taste.
  4. Assemble the sandwiches, first spreading the bread with the pea purée, then adding layers of carrot, beetroot and the rocket or watercress.
  5. Finish with a sprinkle of sea salt and black pepper if you like.


To get ahead, the pea purée can be made in advance and stored in the fridge for up to 3 days.