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ROASTED BEET & ARUGULA SALAD
10

ROASTED BEET & ARUGULA SALAD

NUTRITION
HEALTHY RECIPES
Feb 07, 2025

ROASTED BEET & ARUGULA SALAD

This roasted beet & arugula salad is a perfect blend of earthy, peppery, sweet and creamy flavours. The natural sweetness of roasted beets pairs beautifully with the peppery bite of fresh arugula, while crumbled goat cheese adds a rich, tangy contrast. Crunchy walnuts provide an extra layer of texture and a drizzle of balsamic glaze ties all the ingredients together with a slightly tart finish. This salad is packed with antioxidants, fibre and healthy fats, making it a nutritious and delicious choice for any occasion. Whether served as a light lunch, a side dish or an elegant appetiser, this salad is an excellent way to enjoy wholesome, fresh ingredients. With its vibrant colours and balanced flavours, it’s ideal for summer picnics, dinner parties or a quick, healthy meal at home.

RECIPE CATEGORY

Side, Appetiser, Brunch

SERVING SIZE

1 serving

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

No-Cook (if using pre-roasted beets)

OCCASION/HOLIDAY

Summer, Picnic, Brunch, Family Gathering, Light Dinner, Party

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, Vegetarian, Quick & Easy, High Fibre, Gluten-Free, Low Fat

DISH TYPE

Salad

INGREDIENTS

The following are the ingredients we need to prepare this beef & arugula salad.

  • 50g arugula
  • 20g roasted beets, diced
  • 10g goat cheese, crumbled
  • 5g walnuts, chopped
  • 1 tsp balsamic glaze

FULL NUTRITIONAL INFORMATION

  • Calories: 160 kcal
  • Carbohydrates: 12g
  • Protein: 5g
  • Fats: 10g
  • Saturated Fat: 3g
  • Fibre: 4g
  • Sugar: 7g
  • Sodium: 120mg

PREPARATION

  • Prepare The Ingredients: If the beets are not already roasted, preheat the oven to 200°C (400°F). Wrap whole beets in foil and roast for about 40–50 minutes, then allow them to cool before peeling and dicing. If using pre-roasted beets, simply dice them into small, bite-sized pieces.
  • Chop The Walnuts: Roughly chop the walnuts into smaller pieces for better texture. If desired, toast them in a dry pan for 2–3 minutes over medium heat for extra flavour.
  • Assemble The Salad: In a serving bowl, arrange the fresh arugula as the base. Evenly distribute the diced roasted beets over the greens.
  • Add The Toppings: Sprinkle the crumbled goat cheese and chopped walnuts over the salad for a balance of creaminess and crunch.
  • Dress The Salad: Drizzle the balsamic glaze evenly over the top. If preferred, add a little extra for more tangy sweetness.
  • Toss And Serve: Lightly toss the salad to combine all ingredients without crushing the arugula. Serve immediately for the freshest taste and best texture.

PREP TIME

5 minutes (if using pre-roasted beets)

COOKING TIME

None (if using pre-roasted beets)

TIPS

Here are some helpful tips for you when making this beef & arugula salad.

  • Use Fresh Arugula: Crisp, peppery arugula adds the best contrast to the sweetness of the beets.
  • Roasting Beets In Advance: If roasting beets yourself, prepare them ahead of time and store them in the fridge for easy meal prep.
  • Enhance The Crunch: Lightly toasting the walnuts deepens their flavour and adds a nutty richness.
  • Balance The Flavours: Adjust the balsamic glaze to taste—add more for extra tanginess or mix in a teaspoon of olive oil for a milder dressing.
  • Pairing Suggestion: Serve alongside grilled salmon, chicken or a warm quinoa dish for a heartier meal.

VARIATIONS

  • Nut-Free Alternative: Replace walnuts with pumpkin or sunflower seeds for a similar crunchy texture.
  • Dairy-Free Option: Swap goat cheese for avocado slices or a dairy-free cheese alternative.
  • Extra Protein: Add chickpeas, quinoa or grilled tofu for a more filling, protein-packed meal.
  • Citrus Boost: Toss in some orange segments or a splash of fresh lemon juice for added brightness.
  • Spicy Kick: Sprinkle a pinch of red pepper flakes to give the salad a hint of heat.

PREPPING AND STORAGE

  • Refrigeration: Store leftovers in an airtight container in the fridge for up to 24 hours. For best results, keep the dressing separate and add just before serving.
  • Dressing Storage: The balsamic glaze can be stored in a sealed jar in the fridge for up to a week. Shake well before using.
  • Meal Prep Friendly: Roast the beets and chop the nuts ahead of time for quick assembly during the week.
  • Avoid Freezing: Freezing is not recommended, as arugula and roasted beets lose their texture when thawed.

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