This recipe for Beetroot and Arugula Salad is actually easier than you may think to make.
I like how colorful it is when I serve it up for folks.
Beetroot and Arugula Salad
I must say that I am in a really happy salad space at the moment. What I am discovering is that there are so many ways to make a delicious salad that is both healthy and tasteful.
Not too long ago I posted a recipe for Kale and Quinoa Cesar Salad.
Like this salad, that salad presented a nice contrast of colors thanks to the kale and quinoa.
But, what I like about this salad is the beautiful color that the roasted beets add to it.
Do you want to learn more about the Mediterranean Diet?
Find out how to follow the Mediterranean Diet here.
You may be surprised to learn about the benefits of eating beets.
Beets are the root portion of the beetroot plant, in case you were wondering.
What surprises me the most about this colorful root vegetable is how low in calories it is at less than 60 calories in a cup!
There are some great nutritional benefits from eating beets too.
Besides having some antioxidant and anti-inflammatory benefits, there are some other great reasons to eat beets. I am referring to the folate, potassium, and fiber in beets.
Arugula is also said to be good for your body.
I should start by mentioning why I am including arugula in this salad. Arugula has a shape (kind of not as wide as other leafy vegetable choices), taste (more bitter than others) and color (dark green) that seem to all work nicely with the beets in this salad.
Arugula is low in calories and contains Vitamins K and A.
However, what arugula is also popular for, besides its looks and taste, is the fiber that is in it.
To prepare the arugula for this salad, wash it just before using it rather than washing it and then storing it until making your salad.
Tips for how to make a Beetroot and Arugula Salad
I just mentioned that arugula should not be washed until you are ready to actually use it. To store your fresh arugula simply wrap it loosely in a paper towel and then in a bag, storing it in the refrigerator. Be sure to pat the arugula dry with a clean kitchen towel or paper towel.
Here are some more great tips for you.
- Arugula, aka 'garden rocket' packs a flavorful punch. If you decide to add your own dressing or seasonings to this salad, I would suggest balancing out the arugula flavor with something a bit milder.
- Sadly, arugula does not last long and as a result, I would suggest making your salad soon after you bring your arugula home.
- Adding or substituting spinach or kale to this salad will help balance out the flavors if you are not a super fan of arugula.
The mild cheese and nuts also add a dimension to this salad.
Feta cheese seems like a logical choice for this recipe as it presents color, a rich and salty taste, and a boxy texture. On the other hand, adding chopped walnuts adds a bit of color and crunch. (yum yum!) 🙂
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You are welcome to substitute or omit the feta and walnuts in this recipe.
Feta cheese is made from sheep's milk however, a goat milk cheese could work in this recipe. Vegans can try a tofu alternative to the Feta.
For the dressing, we will make a simple vinegar and olive oil mix.
I like balsamic vinegar for this recipe as it adds balance to the other flavors. Extra virgin olive oil is my choice fo the olive oil.
By the way, while you are here you may also be interested in these ideas.
- Mediterranean Style Green Bean Salad.
- Easiest Greek Salad in Vinaigrette Dressing.
- How to Follow the Mediterranean Diet.
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Beetroot and Arugula Salad
Beetroot and Arugula Salad
As mentioned, it is best that the arugula should not be washed until you are ready to actually use it. To store your fresh arugula simply wrap it loosely in a paper towel and then in a bag, storing it in the refrigerator. Be sure to pat the arugula dry with a clean kitchen towel or paper towel.
I also mentioned that you are welcome to substitute or omit the feta and walnuts in this recipe.
Feta cheese is made from sheep's milk however, a goat milk cheese could work in this recipe. Vegans can try a tofu alternative to the Feta.
Here are the ingredients that you will need for this recipe Beetroot and Arugula Salad
- Beets- 1 (15 ounce) can of whole or cubed. Or about 3 large or 5-6 small to medium sized beets. Opt for the lowest to no salt added versions as the feta cheese adds a bit of salt to this recipe. Fresh beets should be without tops, peeledcleaned and in cubes .
- Olive Oil - 1 ½ tablespoons.
- Seasonings- 2 teaspoons. This can include Italian Seasonings, Salt, and/or Pepper.
- Arugula- 1 bunch, washed and patted dry.
- Balsamic Vinegar- ¼ cup.
- Extra virgin olive oil - ¼ cup.
- Honey Mustard- 1 teaspoon. Can sub in a simple dijon mustard.
- Chopped Walnuts- ⅓ cup.
- Feta Cheese- ⅓ cup crumbled or cubed.
- Additional seasonings as desired.
Beetroot and Arugula Salad
- We will start by roasting the beets. Preheat your oven to 400. Prep a rimmed baking sheet for nonstick. Aluminum foil works for some folks.
- Place your beets in a mixing bowl and toss them with the olive oil and seasonings. Then transfer the tossed beet cubes to the prepared baking sheet.
- Roast the beets for about 45-50 minutes or until they become tender. The amount of time can vary depending on the size of your beet cubes. Allow the beets to fully cool after removing them from the oven.
- To make the salad, place your prepared arugula in a large salad bowl. Add the roasted and cooled beet cubes to the bowl.
- Whisk together the balsamic vinegar with the extra virgin olive oil and mustard along with any optional seasonings. Pour this over the arugula and beets, tossing the salad as needed.
- Add the remaining ingredeints and serve.
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Nutritional Information is only an estimate and can vary especially with ingredients that are used.
This healthy and delicious Beetroot and Arugula Salad is easy to make and tasty. Mediterranean diet, vegetarian, low carb.
Beetroot and Arugula Salad
Ingredients
- Beets- 1 15 ounce can of whole or cubed. Or about 3 large or 5-6 small to medium sized beets. Opt for the lowest to no salt added versions as the feta cheese adds a bit of salt to this recipe. Fresh beets should be without tops, peeled, cleaned and in cubed.
- Olive Oil – 1 ½ tablespoons.
- Seasonings- 2 teaspoons. This can include Italian Seasonings Salt, and/or Pepper.
- Arugula- 1 bunch washed and patted dry.
- Balsamic Vinegar– ¼ cup.
- Extra virgin olive oil – ¼ cup.
- Honey Mustard– 1 teaspoon. Can sub in a simple dijon mustard.
- Chopped Walnuts– ⅓ cup.
- Feta Cheese– ⅓ cup crumbled or cubed.
- Additional seasonings as desired.
Instructions
- We will start by roasting the beets. Preheat your oven to 400. Prep a rimmed baking sheet for nonstick. Aluminum foil works for some folks.
- Place your beets in a mixing bowl and toss them with the olive oil and seasonings. Then transfer the tossed beet cubes to the prepared baking sheet.
- Roast the beets for about 45-50 minutes or until they become tender. The amount of time can vary depending on the size of your beet cubes. Allow the beets to fully cool after removing them from the oven.
- To make the salad, place your prepared arugula in a large salad bowl. Add the roasted and cooled beet cubes to the bowl.
- Whisk together the balsamic vinegar with the extra virgin olive oil and mustard along with any optional seasonings. Pour this over the arugula and beets, tossing the salad as needed.
- Add the remaining ingredeints and serve.
Recipe Notes
I also mentioned that you are welcome to substitute or omit the feta and walnuts in this recipe.
Feta cheese is made from sheep’s milk however, a goat milk cheese could work in this recipe. Vegans can try a tofu alternative to the Feta.originally posted:
January 27, 2020*As an Amazon Associate I earn from qualifying purchases. This means that the links on this website, and specifically on this post, that lead to other sites may be affiliate links.
Nutrition
Please note: Nutritional data has been calculated using a tool that comes with this recipe card and not by me. This means that Nutritional Information is only an estimate and can vary especially with ingredients that you use. The accuracy of this tool may differ from other tools as expected. Also note that there is no instructional value to the video that may be attached to this recipe. It is only there for visual pleasure. For more information about the images in this recipe, please refer the the recipe instructions. Thank you!
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