Healthy Arugula Beet Salad With Feta Cheese
User Reviews
5
Healthy Arugula Beet Salad With Feta Cheese
Description
Healthy Arugula Beet Salad With Feta Cheese features cooked beetroot slices paired with fresh baby arugula leaves, toasted walnuts, and crumbled feta cheese. The beets can be prepared by steaming, roasting, or boiling depending on preference, with steaming often preserving a tender texture favored in this salad. Toasted walnuts add a crunchy texture and nutty aroma that complement the creamy, slightly salty feta. The dressing combines olive oil, honey for subtle sweetness, balsamic vinegar for acidity, garlic powder, Dijon mustard, and black pepper, tying the flavors together with a balanced tang and slight spice. The salad is tossed just before serving to maintain the freshness of the greens and the textures of the ingredients. The mix of flavors and textures creates a refreshing dish that works well as a light meal or a side for richer mains.
Using fresh block feta cheese is preferred for better flavor and texture. Toast nuts carefully as they can burn quickly, watching the oven closely during the few minutes they take to toast. Nutritional details vary depending on the products used for ingredients.
Ingredients
For Salad –
- 3 beetroot cooked and sliced
- 6 oz arugula baby
- ⅓ cup walnuts toasted (or any other nuts)
- ⅓ cup feta cheese crumbled
For Salad Dressing –
- 3 tablespoon olive oil
- 1 tablespoon honey or maple syrup
- 1 tablespoon balsamic vinegar ordinary, not aged or glazed
- 1 ½ teaspoon garlic powder
- 2 teaspoon Dijon mustard
- 2 teaspoon crushed black pepper
- salt taste first and add only if needed, as needed
Instructions
How To Cook Beets?
- First step is prepping beetroot. You can choose to make any kind – steamed in instant pot, roasted in oven or boiled.
- I personally love the texture of instant pot beets. It works great for salads.
- Oven roasted is not bad either.
- Once beetroot is cooked, remove it and let it rest for few seconds. Peel off the skin and slice it up.
- We are now ready to get that healthy arugula beet salad made.
Toasting Nuts
- This recipe uses walnuts. You can use any other nuts of your choice like pine nuts, almonds.
- Spread nuts onto a baking tray. Toast it in oven at 350 degree Fahrenheit for about 3 to 4 minutes. Nuts will burn pretty fast. Keep a close eye and remove it promptly.
What Goat Cheese Is Best?
- It’s always best to buy block or cubed fresh goat/feta cheese. It tastes better and has great fresh flavor to it. Use your hands to crumble feta cheese and add it to the salad. If you find it hard to crumbled feta with fingers, use a fork and break it up roughly and add it to the salad.
Simple Salad Dressing
- In a bowl whisk together olive oil, honey or maple syrup, balsamic vinegar, Dijon mustard, garlic powder, crushed pepper.
Assemble Salad
- In a large plate or salad bowl start arranging the salad. Spread fresh arugula or any other salad greens.
- Spread sliced beetroot over arugula.
- Crumble and throw in the toasted walnuts.
- Crumbled feta cheese and pile it up on the salad.
- When you are ready to serve the salad, drizzle the dressing on top and serve immediately.
Notes
- Use fresh block or cubed feta cheese for better flavor and texture; crumble it by hand or with a fork for the best results.
- When toasting walnuts or other nuts, watch closely to prevent burning, as nuts cook quickly at 350°F.
- Beets can be cooked by steaming, roasting, or boiling according to preference, with steaming preserving a tender texture ideal for this salad.
- Nutritional information is an estimate and may vary depending on specific ingredients and quantities used.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 265 kcal
% Daily Value*
| Calories | 265kcal | 13% |
| Carbohydrates | 17g | 6% |
| Protein | 6g | 12% |
| Fat | 21g | 32% |
| Saturated Fat | 5g | 25% |
| Cholesterol | 11mg | 4% |
| Sodium | 231mg | 10% |
| Potassium | 413mg | 9% |
| Fiber | 3g | 12% |
| Sugar | 12g | 24% |
| Vitamin A | 1082IU | 22% |
| Vitamin C | 9mg | 10% |
| Calcium | 153mg | 15% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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