Beetroot Salad

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Beetroot Salad

Description

Beetroot Salad is a vibrant, earthy, and refreshing dish that combines the natural sweetness of roasted or boiled beets with tangy, zesty dressings and complementary ingredients like feta, nuts, or citrus. It’s a nutritious, colorful salad that pairs beautifully with grilled meats or can stand alone as a light vegetarian meal. This dish is especially loved for its balance of sweet, savory, and acidic flavors and its incredible nutritional benefits.

Ingredients

  • 3 medium beetroots, boiled or roasted, peeled, and diced

  • 1 small red onion, thinly sliced

  • 1 apple or orange, diced (optional for sweetness)

  • ½ cup crumbled feta cheese (or goat cheese)

  • ¼ cup chopped walnuts or almonds (lightly toasted)

  • 2 cups mixed salad greens (spinach, arugula, or lettuce)

  • 2 tbsp olive oil

  • 1 tbsp balsamic vinegar (or lemon juice)

  • 1 tsp honey or maple syrup

  • Salt and black pepper, to taste

  • Fresh herbs (parsley, dill, or mint) for garnish

Instructions

  1. Prepare the Beets:
    Wash and trim the beets. Boil or roast them until tender. Let them cool, then peel and dice into bite-sized pieces.

  2. Make the Dressing:
    In a small bowl, whisk together olive oil, balsamic vinegar (or lemon juice), honey, salt, and pepper until emulsified.

  3. Assemble the Salad:
    In a large mixing bowl, combine the beets, red onion, fruit (if using), and greens.

  4. Add Toppings:
    Sprinkle feta cheese and toasted nuts over the salad.

  5. Dress and Toss:
    Pour the dressing over the salad and toss gently to combine. Garnish with fresh herbs.

  6. Serve:
    Serve chilled or at room temperature for the best flavor.

Notes

  • Roasting beets enhances their sweetness and depth of flavor, while boiling makes them softer and milder.

  • You can prepare the beets ahead of time and store them in the fridge for up to 3 days.

  • Swap feta for vegan cheese or omit it for a dairy-free option.

  • Add chickpeas, quinoa, or lentils for extra protein.

Tips

  • Use gloves or peel beets under running water to avoid staining your hands.

  • Balance the earthy flavor of beets with something tangy (vinegar or citrus) and something crunchy (nuts or seeds).

  • For a gourmet touch, drizzle with a little orange zest or sprinkle microgreens before serving.

Servings

Serves 4 people as a side dish or 2 people as a main salad.

Nutritional Information (per serving)

  • Calories: ~180 kcal

  • Protein: 6 g

  • Fat: 10 g

  • Carbohydrates: 18 g

  • Fiber: 4 g

  • Sugars: 12 g

  • Sodium: 210 mg

(Values are approximate and depend on ingredient variations.)

Health Benefits

  • Rich in Antioxidants: Beets are packed with betalains, which help fight inflammation.

  • Heart Health: High in nitrates, beets support healthy blood pressure and circulation.

  • Digestive Support: Excellent source of dietary fiber.

  • Detoxifying Properties: Beets promote liver health and natural detoxification.

  • Bone Strength: Feta adds calcium and protein for bone maintenance.

Q&A

Q: Can I use canned beets instead of fresh?
A: Yes, canned beets work well and save time. Just drain and rinse them before use.

Q: How long does beetroot salad last in the fridge?
A: It keeps well for 2–3 days in an airtight container. Add cheese and nuts just before serving.

Q: What can I serve with beetroot salad?
A: It pairs beautifully with grilled chicken, fish, or lamb. It’s also great with crusty bread or as a side to soups.

Q: Can I make it vegan?
A: Absolutely! Use maple syrup instead of honey and skip the cheese or use a vegan feta substitute.

Q: Can I eat raw beets in this salad?
A: Yes, you can shred raw beets for a crunchier texture and a fresher, earthy flavor.

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