Beet Salad Recipe ( Fresh and Healthy )!

Overview

A salad doesn’t have to be lightweight and boring when there are so many great ingredients you can add. The best way to get successful results would be to choose seasonal produce. These will be at their most nutritious, vibrant, and hopefully, cheapest then. Add some staple store cupboard ingredients, your favorite cuisine flavors and some crusty bread or flat bread and suddenly a fantastic, healthy and filling meal has been created, with top-notch vitamins and minerals.

So, here at Kitchen Decide, we’ve created a Moroccan inspired salad for you, to entertain in the summer evenings. Add some tea lights, exotic music, selection of brightly coloured table textiles and accessories and a relaxing evening won’t be far away Don’t forget some fresh and fruity rose wine and a soft drink option, cooled by bobbing dried rose petal filled ice cubes.

Health Benefits 

  • 1) A great source of iron and folate. If you’re suffering a bit from symptoms like tiredness and headaches from anaemia, the beet can be a great addition to your diet to give you natural boost of iron.
  • 2) An antioxidant. Beets are full of antioxidants that help combat the naturally occurring damage from the oxygen we breath. It can help towards neutralizing the free radicals that run around our bodies and boost white blood cells.
  • 3) A good source of calcium. Beets can help improve our bone health and look after our teeth.
  • 4) Can assist with lower blood pressure. Recent studies are suggesting that beets can also help reduce the risk of stroke and heart disease.
  • 5) Increase fiber. Any digestion issues may be helped with beets as they are a great natural source of fiber.
  • 6) Don’t forget these extra nutrients. Minerals, such as manganese and potassium are also present in this lovely root.
  • 7) Liver Health. Beets have been shown to stimulate the livers’ detoxification process and have been used for medicinal purposes for many years.

Preparation

Main Ingredients

  • 250g beets of any kind. Scrubbed clean and peeled.
  • 150g rocket and other small leaves
  • 1 tin of chick peas – drained
  • 100g feta cheese½ cucumber, cubed
  • 1 tablespoon of pumpkin seeds – toasted

Dressing

  • 4 tbsp extra-virgin olive oil
  • 1 tbsp balsamic vinegar
  • 1 tsp sumac
  • 1 tsp paprika
  • ½ tsp cumin
  • 1 tsp sesame seeds
  • ¼ tsp sea salt

Nutritional Facts 

  • Calories Per Serving – 299
  • Carbohydrate 18.7g
  • Protein 18.5g
  • Fat – 19.5g

Direction

To the ingredients: it’s quite easy to put this together as this week we have been inspired by the humble beet. More and more different varieties have been popping up recently and suddenly there’s an explosion of yellows, stripy reds, pinks and oranges filling our trollies at the store and it seems to be the perfect ingredient to add some warming, spiced tastes to when creating a summer salad.

Beet has a sweet but earthy flavor that adds an incredibly tasty base to any dish, not just a salad. But how about adding some wafer thin strips of whatever beet you can get hold of (not the type in vinegar!), tossed through some peppery leaves as the start for our recipe? There are times when you may want to roast or boil this welcome root, but a salad needs something crisp and fresh. When using a trusty mandolin (or razor sharp knife), a raw beet won’t need the messy boiling, just a quick peel under the tap.

Next, we’re going to add some salty, crumbled feta for another layer of flavor and welcome protein. Pick a good quality one and crumble through the leaves. The addition of some meaty, mellow chickpeas and chunks of fresh cucumber, the dish is almost there.

Dressings can give a salad the finishing touch that brings all the flavours together. The Middle Eastern inspired spice, sumac is going to be a great taste here. Native to North America too, this lemony, tangy spice is going to the base of a dressing you will use over and over again. Add sesame seeds, paprika, cumin, lemon sea salt (or use some pink Himalayan if you like) and some extra-virgin olive oil and drizzle over just before serving.

Something nutty or crunchy does seem to be the perfect finish to a salad. We are going to suggest some toasted pumpkin seeds with this salad, nutty, sweet and full of even more nutrients to create this healthy dish.

Toast the pumpkin seeds and set aside. Toast the sumac, paprika, cumin and sesame seeds to get a really nutty and toasty spice aroma. Stir in the sea salt and olive oil and leave to one side.



Use a mandolin or sharp knife to create really thin strips of the beetroot and place in a bowl. Tip in the other ingredients and toss gently together. When to serve, drizzle over the dressing and sprinkle over the pumpkin seeds. Serve with a crusty bread or flat bread.

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