Beets are a root vegetable and they are loaded with beneficial nutrients. The best part is, you can enjoy them however you want – raw, cooked, or in juice – and reap the benefits. “Beets are high in fiber and a good source of folate, a B vitamin that supports blood and energy production,” says May Zhu, RD, founder of Nutrition Happens.
Most beets are red, but they are also available in a variety of colors, including yellow, purple, and white. If you’re looking for fresh or canned beets, we’ve rounded up a few colorful beet salad recipes filled with healthy ingredients like nuts, avocado, cream cheese, and even house salad dressings. Keep scrolling for 10 delicious beet salads to add to your weekly menu.
“Beets and fennel are high in antioxidants which have been linked to lower levels of inflammation in the body,” Zhu explains. For a well-balanced meal, pair this salad with a serving of protein like chicken, fish or tofu.
2. Beetroot, grapefruit and walnut salad with mint vinaigrette
This colorful recipe provides nearly half of the recommended daily value of fiber, Zhu says. Having more fiber in your diet has been linked to a lower risk of chronic diseases such as heart disease and diabetes, according to research from January 2019 inThe Lancet.
The tangy flavor of grapefruit and crunchy mint makes this beet salad a winner.
3. Lemongrass, Beets And Feta Mason Salad
“Although beets contain natural sugars, they usually don’t cause blood sugar spikes due to the fiber content, which helps the body slow down digestion to provide a stable state of energy,” Zhu explains. Just be aware of the sodium levels in this recipe, and consider reducing the amount of feta cheese.
4. Kale and Beet Salad with Tofu Dressing
“One cup of raw kale provides more than double the recommended daily value of vitamin A from beta-carotene,” Zhu explains. This means that you don’t have to eat a lot of kale to get the full benefits. “It’s also high in vitamin C and low in fat and sodium. “
5. Chicken, kale and beetroot mason salad
This salad is a quick, well-balanced meal that can be ready to eat anywhere. To make this vegan, consider omitting the chicken and cheese and adding tofu or chickpeas, Zhu recommends.
6. Beet and Avocado Salad with Crispy Goat Cheese Balls
The addition of these lightly fried goat cheese balls adds crunch and salty taste to this non-traditional salad. If you want to skip the frying step, feel free to add goat cheese crumbles instead. The flavor of goat cheese with the sweetness of beets is a winning combination.
7. Daily Detox Salad with Citrus Ginger Dressing
“Beet leaves are completely edible and contain nutrients like iron, calcium, magnesium and fiber,” Zhu explains. “Plus, they’re low in fat and calories and contain nitrates, which have been linked to lower blood pressure.”
The sweet and tangy dressing topping this salad has a slight boost from the ginger.
8. Roasted beet salad with goat cheese and pistachios
If you’re looking to add more plant protein to your diet, you’ll love the addition of pistachios in this salad. If you’re allergic to nuts, replace the nuts with pumpkin or hemp seeds for a similar nutty flavor and a source of healthy fat and fiber, Zhu says.
9. Spiral raw beetroot salad with blood oranges
“This recipe is very rich in antioxidants, thanks to the variety of colorful products like beets, oranges and carrots,” Zhu explains. “High-fiber vegetables can serve as prebiotics, which can support probiotics in the gut and provide a healthy environment for good gut bacteria to thrive.”
You don’t have to depend on meat for protein. “Chickpeas can be a great source of vegan protein, as a 1/2 cup serving provides around 7 grams of protein and 4 grams of fiber,” Zhu explains. The combination of protein and fiber will help you feel full faster.