5 from 6 votes
Quick Beetroot Walnut Feta Salad (With Cooked Beets)
This beetroot walnut feta salad with orange is a delightful and nutritious mix of flavors and textures. It combines ready-cooked beets, crunchy walnuts, tangy feta, juicy orange, and refreshing mint. With nothing to cook, it's ready in just 15 minutes. Tossed with a 3-ingredient balsamic dressing, it's a salad to enjoy on its own or with pulses or grains stirred through, or as a side with fish or meat.
Prep Time
15 mins
Total Time
15 mins
Servings:
3
(to 4 as a side, or 2 as a main with bread))
Calories:
480 kcal
Course:
Side Dish
Cuisine:
Mediterranean
Ingredients
- 4 ounces arugula (= rocket) Or use a different kind of fresh green salad such as baby spinach or watercress.
- 9 ounces beetroot cooked and sliced into medium sized chunks (either vacuum-packed - what I usually use - or jarred, canned)
- 4.5 ounces feta cheese (= about a cup of crumbled cheese) crumbled roughly
- 2 ounces walnuts coarsely chopped (= roughly ½ cup)
- 2 orange peeled and chopped into 12-16 pieces each
- 2 tablespoons mint Add more or less to taste, fresh
For the simple dressing (vinaigrette)
- 3 tablespoons extra virgin olive oil
- 2 tablespoons balsamic vinegar
- 1 tablespoon honey (Substitute with maple syrup if you like.)
- black pepper to taste
- salt to taste
Instructions
- Line a large salad bowl or platter with the arugula/rocket.
- Sprinkle the chopped beetroot, crumbled feta, walnuts, chopped oranges and mint leaves over the top.
- Add all dressing ingredients to a jar with a lid. Put on the lid and shake the jar until all ingredients are well combined. Alternatively, mix the dressing ingredients together well with a small whisk or a fork in a small jug.
- Just before serving the salad, pour around half of the dressing over the top and toss well. Let everyone add a little more dressing at the table if they wish.
Cup of Yum
Notes
- This salad is best served immediately after tossing with the dressing. Add half of the dressing before taking to the table, then let everyone serve themselves to a bit more if desired.
- Beetroot: Use either vacuum-packed, canned or jarred (ready cooked). Unpickled is best. If you use pickled, you might like to add less vinegar to the dressing.
- Feta: I like either an authentic Greek style feta or a creamy style such as Danish feta.
- Walnuts: I prefer either walnut halves or roughly chopped, not finely chopped. Substitute with a different kind of nut such as pistachios or hazelnuts. Or skip the nuts and add seeds such as pumpkin seeds instead.
- Oranges: Substitute with a stone fruit such as plum, peach or apricot, crunchy apple, strawberries or even dried cranberries.
- How to serve: Serve either as a light meal on its own with bread, or as a main with grilled or roasted meat or fish. You can also make the salad more substantial by mixing in some cooked quinoa, brown rice or a different grain.
- Storing: You can store leftovers in an airtight container for up to a day, but bear in mind that the arugula will wilt if the dressing has already been added. It will still however taste delicious!
Nutrition Information
Calories
480kcal
(24%)
Carbohydrates
32g
(11%)
Protein
12g
(24%)
Fat
36g
(55%)
Saturated Fat
9g
(45%)
Polyunsaturated Fat
11g
(65%)
Monounsaturated Fat
14g
(70%)
Cholesterol
38mg
(13%)
Sodium
566mg
(24%)
Potassium
718mg
(15%)
Fiber
7g
(28%)
Sugar
23g
(46%)
Vitamin A
1446IU
(29%)
Vitamin C
58mg
(64%)
Calcium
349mg
(35%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 3 (to 4 as a side, or 2 as a main with bread))
Amount Per Serving
Calories 480
% Daily Value*
| Calories | 480kcal | 24% |
| Carbohydrates | 32g | 11% |
| Protein | 12g | 24% |
| Fat | 36g | 55% |
| Saturated Fat | 9g | 45% |
| Polyunsaturated Fat | 11g | 65% |
| Monounsaturated Fat | 14g | 70% |
| Cholesterol | 38mg | 13% |
| Sodium | 566mg | 24% |
| Potassium | 718mg | 15% |
| Fiber | 7g | 28% |
| Sugar | 23g | 46% |
| Vitamin A | 1446IU | 29% |
| Vitamin C | 58mg | 64% |
| Calcium | 349mg | 35% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.