We all know that eating veggies is a must for good health. But let's be honest, sometimes it can feel like a chore. We get stuck in a rut, tired of the same old salads and unsure how to make delicious vegetables. From all the choices, one natural, colourful and versatile earthy vegetable is beetroot, which goes well with sides for breakfast. Lunch or dinner! Offering high iron, potassium, and vitamin C, beetroot is a known superfood to improve blood circulation, detoxify the body, and enhance athletic performance.
Yet, many of us find its raw taste challenging. That’s where healthy yet tasty beetroot salad recipes and the food pairings can make all the difference.
But what if you are not sure how to cook beetroot? Or maybe you are worried about the mess? Fear not! This blog post explores a carefully curated list of seven easy-to-make beetroot salad recipes and healthy pairings that bring out the best in every bite and maximise the nutritional benefits. So, let's redefine healthy eating with beet salads!
Table Of Contents
1. What Is Beetroot Salad Made Of? 7 Beet Salad Recipes
2. What Does Beetroot Go Well With?
3. Can I Eat Beetroot Salad Every Day?
4. The Final Say
5. FAQs
6. References
What Is Beetroot Salad Made Of? 7 Beet Salad Recipes
Beetroot salad is a refreshing dish that's as healthy as delicious. Typically, it features cooked or roasted beets combined with a medley of fresh greens, crunchy vegetables, and flavorful additions like nuts, seeds, and cheese. This simple yet satisfying salad offers a burst of colour and savoury flavours.
So, let's explore these seven easy beetroot salad recipes and discover the endless possibilities for this healthy and delicious meal experience:
1. Beetroot Salad With Carrot, Quinoa & Spinach
This salad combines the antioxidants of beetroot and carrots with the protein-packed goodness of quinoa. Spinach adds a rich dose of iron, calcium, and folate, supporting energy levels and bone health. The fibre in this recipe aids digestion, while the lemon dressing enhances vitamin C absorption for better immunity.
Ingredients:
- Beetroot (boiled and diced) - 1 cup
- Carrot (grated) - 1 medium
- Quinoa (cooked) - 1 cup
- Baby spinach - 1 cup
- Olive oil - 2 tbsp
- Lemon juice - 2 tbsp
- Salt and pepper - to taste
Steps To Make This Beetroot Salad Recipe:
1. Rinse quinoa under running water to remove its natural bitterness, then cook according to package instructions. Let it cool.
2. Boil the beetroot in salted water until tender (about 30 minutes), peel, and dice it into small cubes.
3. Wash and dry the baby spinach leaves thoroughly.
4. In a large mixing bowl, mix cooked quinoa, diced beetroot, grated carrot, and baby spinach.
5. In a small bowl, whisk together healthy olive oil, fresh lemon juice, healthy salt, and pepper to create a light dressing.
6. Pour the dressing over the beet salad and toss gently to coat everything evenly.
7. Transfer the beet salad to a serving dish, garnish with a few extra spinach leaves, and serve chilled.
2. Pistachios And Feta Beetroot Salad
This salad is indulgent and nutritious and rich in healthy fats, calcium, and antioxidants. Pistachios promote heart health, while feta provides essential calcium for bones. Beetroot improves blood circulation, and balsamic vinegar enhances digestion with its probiotic properties.
Ingredients:
- Beetroot (roasted and sliced) - 2 medium
- Pistachios (chopped) - 3 tbsp
- Feta cheese (crumbled) - 1/3 cup
- Mixed greens (arugula, spinach, or lettuce) - 2 cups
- Olive oil - 2 tbsp
- Balsamic vinegar - 1 tbsp
Steps To Make This Beetroot Salad Recipe:
1. Preheat the set oven to 400°F (200°C). Wrap the whole beetroots in foil and roast for 40-50 minutes until they are fork-tender. Let them cool and slice thinly.
2. In a large bowl, arrange the mixed greens as a base.
3. Layer the roasted beet slices evenly over the greens.
4. Sprinkle chopped pistachios and crumbled feta cheese over the salad for added texture and flavour.
5. In a small bowl, whisk olive oil and balsamic vinegar to make a simple dressing.
6. Drizzle the dressing evenly over the beet salad and toss lightly to combine.
7. Serve immediately, garnished with a few whole pistachios for a visual pop.
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3. Balsamic Roasted Beet Salad With Arugula
This low-calorie meal prep salad offers a zesty combination of roasted beetroot and arugula. Beets provide dietary nitrates that support cardiovascular health, while arugula is a source of vitamin K, promoting strong bones. Goat cheese adds creaminess along with calcium, and toasted walnuts supply omega-3 fatty acids for brain health.
Ingredients:
- Beetroot (roasted and cubed) - 3 medium
- Arugula - 3 cups
- Goat cheese (crumbled) - 1/4 cup
- Walnuts (toasted) - 2 tbsp
- Balsamic vinegar - 2 tbsp
- Olive oil - 2 tbsp
- Salt - to taste
Steps To Make This Beetroot Salad Recipe:
1. Preheat the set oven to 400°F (200°C). Peel and cube the beetroots, then toss them with healthy olive oil and a pinch of salt.
2. Spread the beets on a baking sheet lined with clean parchment paper and roast for 40 minutes, flipping halfway for even cooking. Let cool.
3. While the beets cool, toast walnuts over medium heat for nearly 2-3 minutes until aromatic. Set aside.
4. In a large salad bowl, arrange the arugula leaves as a base.
5. Add the roasted beet cubes, crumbled goat cheese and toasted walnuts.
6. In a small jar, mix balsamic vinegar and remaining olive oil, shaking well to emulsify.
7. Drizzle the dressing over the salad, toss gently, and serve immediately.
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4. Raw Beet Salad With Pears & Walnuts
This raw beet mix makes easy and healthy fruit salad recipes that are a refreshing mix of earthy and sweet flavours. Beets are rich in antioxidants and nitrates, while pears add vitamin C and natural sweetness. Walnuts enhance brain health with their omega-3 content, and the honey-lemon dressing ties it all together.
Ingredients:
- Beetroot (grated) - 2 medium
- Pear (sliced) - 1 large
- Walnuts (chopped) - 2 tbsp
- Honey - 1 tbsp
- Lemon juice - 1 tbsp
- Mixed greens - 2 cups
Steps To Make This Beetroot Salad Recipe:
1. Peel and grate the beetroot using a box grater and set aside.
2. Wash and slice the pear into thin wedges, removing the core.
3. In a large bowl, arrange the mixed greens as a base, then layer the grated beetroot and pear slices on top.
4. Sprinkle the chopped walnuts evenly over the salad.
5. In a standard bowl, whisk honey and lemon juice to prepare the dressing.
6. Drizzle the dressing over the beet salad and toss gently to combine.
7. Serve immediately for a fresh and crunchy treat.
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5. Roasted Beet Salad With Honey-Dijon Vinaigrette
This sweet and tangy beet salad is perfect for boosting energy and immunity. Beets provide iron for red blood cell production, while the honey-Dijon vinaigrette adds a flavorful twist with its antioxidants. Red onion improves the dish with its sulfur compounds that improve heart health.
Ingredients:
- Beetroot (roasted and diced) - 2 medium
- Red onion (sliced) - 1 small
- Mixed greens - 2 cups
- Honey - 1 tbsp
- Dijon mustard - 1 tbsp
- Olive oil - 2 tbsp
- Lemon juice - 1 tbsp
Steps To Make This Beetroot Salad Recipe:
1. Roast the beets in foil at 400°F (200°C) for 40 minutes. Let them cool, peel, and dice into bite-sized cubes.
2. Slice the red onion thinly and soak in cold water for 5 minutes to reduce sharpness. Drain well.
3. Arrange mixed greens in a large serving bowl. Add roasted beet cubes and sliced onion.
4. In a small jar, combine honey, Dijon mustard, olive oil, and lemon juice. Shake vigorously to emulsify.
5. Drizzle the vinaigrette over the beet salad and toss gently to combine.
6. Serve as a light and flavorful starter or side dish.
6. Creamy Beetroot & Chickpea Salad With Dill
This creamy salad blends the earthy flavour of beetroot with protein-rich chickpeas. With Greek yoghurt, these healthy Indian snacks provide probiotics for gut health, while dill adds a fresh, aromatic twist. The combination supports muscle repair, detoxification, and better digestion.
Ingredients:
- Beetroot (boiled and diced) - 1 cup
- Chickpeas (cooked) - 1 cup
- Greek yoghurt - 1/4 cup
- Fresh dill (chopped) - 1 tbsp
- Lemon juice - 1 tbsp
- Garlic (minced) - 1 clove
- Salt and pepper - to taste
Steps To Make This Beetroot Salad Recipe:
1. Boil the beetroot in salted water until tender. Peel and dice into cubes.
2. Rinse and drain cooked chickpeas thoroughly.
3. In a bowl, mix Greek yoghurt, lemon juice, minced garlic, and chopped dill to make the dressing.
4. Add boiled beetroot and chickpeas to the bowl and mix well with the dressing.
5. Season with salt and pepper, ensuring all ingredients are evenly coated.
6. Chill the salad for 10-15 minutes before serving for enhanced flavour.
7. Carrot Cucumber Beet Salad With Lemon-Tahini
This salad combines the flavours of beetroot and carrots with cooling cucumber. Beetroot and carrots provide antioxidants for skin health, while tahini adds calcium and healthy fats. Lemon juice enhances the absorption of nutrients and offers a zesty twist.
Ingredients:
- Beetroot (grated) - 1 medium
- Carrot (grated) - 1 medium
- Cucumber (sliced) - 1 medium
- Tahini - 1 tbsp
- Lemon juice - 1 tbsp
- Olive oil - 1 tbsp
- Salt and pepper - to taste
Steps To Make This Beetroot Salad Recipe:
1. Peel and grate the beetroot and carrot using a box grater. Slice the cucumber into thin rounds.
2. In a large bowl, combine grated beetroot, grated carrot, and sliced cucumber.
3. In a separate bowl, whisk tahini, lemon juice, olive oil, salt, and black pepper until smooth and creamy.
4. Pour the tahini dressing over the vegetables and toss gently to coat evenly.
5. Let the salad rest for 5-10 minutes to allow the flavours to meld together.
6. Serve fresh as a side dish or light meal.
Also Read: 8 Health Benefits of Ragi Malt And Recipes
What Does Beetroot Go Well With?
Pairing beetroot with the right ingredients enhances its flavour, adds nutritional value, and creates a symphony of textures and tastes. You can visit ToneOp Eats to experience the taste and wellness of nutrient-dense and calorie-counted meals.
Try adding these healthy and smart pairings of foods to eat with beetroot salads:
- Different Cheese Types: Beetroot loves cheese! Creamy goat cheese adds a tangy touch, while salty feta brings a briny bite. Both complement the earthy sweetness of beetroot perfectly.
- Balsamic Vinegar: A drizzle of balsamic vinegar is a match made in heaven for beetroot. The vinegar's sweetness and acidity enhance the beetroot's natural sweetness, adding a touch of sophistication.
- Nuts & Seeds: Crunchy walnuts, almonds, or sunflower seeds add a satisfying texture and nutty flavour to beetroot salads. They provide a nice contrast to the smooth beetroot.
- Crunchy Dried Fruits: Dried cranberries, apricots, or figs give sweetness plus a chewy texture to beetroot salads. The combination of flavours is truly delightful.
- Some Citrus Fruits: A squeeze of lemon or lime juice brightens the flavour of beetroot and adds a refreshing zing. Orange segments also pair well with beetroot, adding a touch of sweetness and citrusy brightness.
- Natural Herbs & Greens: Fresh herbs like mint, dill, parsley, or chives add freshness and aroma to beetroot salads. Arugula adds a slightly peppery and bitter note that complements the sweetness of beetroot.
- Whole Grains & Legumes: Quinoa, brown rice, or lentils provide a healthy and satisfying base for beetroot salads. Chickpeas add a creamy texture and proteins.
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Also Read: Here Are 10 Wholesome & Healthy Snacks For Kids To Enjoy Any Time!
Can I Eat Beetroot Salad Every Day?
While it is possible to eat beetroot salad every day, it’s generally advisable to enjoy it 2-3 times a week to ensure adequate nutrition and avoid potential side effects. Beetroot is packed with nutrients and offers various health benefits, such as lowering blood pressure and improving digestion.
However, beetroots also contain oxalates, which can contribute to the formation of kidney stones in susceptible individuals, so those with a history of kidney issues should have beetroots in moderation. People with preexisting hypotension should also monitor intake.
Also, eating beets may lead to beeturia, a harmless condition where urine appears pink or red due to the pigments in beets. Some people may also experience digestive issues or allergic reactions due to anthocyanins, the natural pigments responsible for the vibrant colour of beets.
Also Read: 14 Easy, Healthy Breakfast Ideas That Are Perfect For Busy Mornings
The Final Say
To wrap this up, beetroot salads are a delicious way to enjoy this nutritious vegetable. They're a great way to add colour and flavour to your meals. With creativity, you can cook endless combinations of flavours and textures from beetroot salad recipes. However, if you have concerns about kidney stones or other health conditions, consult before including beetroot in your diet. So get cooking and enjoy!
FAQs
1. How to make beetroot salad for weight loss?
To make a weight-loss-friendly beetroot salad, keep it light and flavorful. Load up on fresh leafy greens like spinach or arugula, which are low in calories and packed with nutrients. Add different lean proteins like grilled chicken or chickpeas to keep you feeling full. Finally, include a light dressing like lemon juice instead of heavy sauces.
2. What are beetroot salad benefits for the skin?
Beetroot salad can actually be good for your skin! Beetroots are full of antioxidants that help protect your skin from damage. They also improve blood flow for a healthy glow.
3. Should I boil beetroot for salad?
Boiling beetroot makes them softer and easier to eat, which is great for salads. But you can also roast or grill them – it's really up to you!
4. Is cooked beetroot as good as raw beetroot?
Both cooked and raw beetroot are nutritious. Cooking can help your body absorb some nutrients better, while raw beetroot keeps more vitamins and antioxidants. So, enjoying both cooked and raw beetroot is a great way to get all the benefits.
References
- https://insanelygoodrecipes.com/beet-salads/
- https://www.foodnetwork.com/topics/beet-salad-recipes
- https://www.indianhealthyrecipes.com/beetroot-salad/
- https://www.foodpairing.com/the-secret-behind-beetroots-earthy-flavors/#:~:text=Also%20ingredients%20like%20dark%20chocolate,also%20contain%20an%20earthy%20smell.
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