Beet salad recipes can be colorful, delicious and tasty if you incorporate the right ingredients. Beets are a root vegetable and they’re chock-full of beneficial nutrients. The best part is you can enjoy them however you please — raw, cooked or juiced — and reap the benefits. “Beets are […]
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Beets are a root vegetable and they're chock-full of beneficial nutrients. The best part is you can enjoy them however you please — raw, cooked or juiced — and reap the benefits. "Beets are high in fiber and a good source of folate, a B-vitamin that supports blood production and energy," May Zhu, RD, founder of Nutrition Happens says.
Most beets are red, but they also come in a variety of colors including yellow, purple and white. If you find yourself reaching for beets, whether fresh or canned, we've rounded up a few colorful beet salad recipes filled with good-for-you ingredients like nuts, avocado, fresh cheese and even homemade dressings. Keep scrolling for 10 delicious beet salads to add to your weekly menu.
"Both beets and fennel are rich in antioxidants that have been associated with lower inflammation levels in the body," Zhu says. For a well-balanced meal, pair this salad with a serving of protein like chicken, fish or tofu.
This colorful recipe provides nearly half the daily recommended value of fiber, Zhu says. Having more fiber in your diet has been associated with a lower risk of chronic diseases such as heart disease and diabetes, according to January 2019 research in The Lancet.
The tangy grapefruit and crisp mint flavor make this beet salad a winner.
"While beets contain natural sugars, they don't usually cause blood sugar spikes due to the fiber content, which helps the body slow down digestion to provide a steady state of energy," Zhu says. Just be mindful of sodium levels in this recipe and consider reducing the amount of feta cheese.
"A cup of raw kale provides more than double the daily recommended value of vitamin A from beta-carotene," Zhu says. This means you don't need to eat a lot of kale to reap all the benefits."It's also high in vitamin C and low in fat and sodium."
This salad is a quick well-balanced meal that can be ready to enjoy no matter where you are. To make this vegan, consider omitting the chicken and cheese and adding tofu or chickpeas, Zhu recommends.
Adding these lightly fried goat cheese balls adds crunch and saltiness to this non-traditional salad. If you'd like to skip the frying step, feel free to add goat cheese crumbles instead. The savoriness of the goat cheese along with the sweetness of the beets is a winning combination.
"Beet greens are totally edible and they contain nutrients like iron, calcium, magnesium and fiber," Zhu says. "Plus, they're low in fat and calories and contain nitrates, which have been associated with lowering blood pressure."
The sweet, tangy dressing that tops this salad has a slight kick to it thanks to the ginger.
If you're looking to add more plant-based protein to your diet, you'll love the addition of pistachios in this salad. If you have a nut allergy, swap the nuts for pumpkin or hemp seeds for a similar nutty flavor and source of healthy fats and fiber, Zhu says.
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"This recipe is very high in antioxidants, thanks to the variety of colorful produce like beets, oranges and carrots," Zhu says. "High-fiber vegetables can serve as prebiotics, which may support probiotics in the gut and provide a healthy environment for good gut bacteria to thrive."
You don't have to rely on meat to get protein. "Chickpeas can be a great source of vegan protein because a 1/2 cup serving provides around 7 grams of protein and 4 grams of fiber," Zhu says. The combination of protein and fiber will help you feel fuller faster.
