This recipe is a great way to enjoy the health benefits of beets in a delicious and easy-to-make salad. Beets are a good source of phytonutrients called betalains, which have antioxidant, anti-inflammatory, and detoxification properties.

Crunchy Beets Salad is a delightful and easy-to-make dish that’s perfect for any occasion, especially Lent and holidays. Its vibrant colors and unique flavor profile will impress your guests and make it a memorable addition to your meal.

This salad features roasted beets, red onion, Italian seasoning, rice wine vinegar, salt and pepper, and a touch of honey. The combination of flavors creates a harmonious balance that is both satisfying and refreshing.

Why is Crunchy Beets Salad a Great Choice for Lent and Holidays?

Lenten Option: Beets are a versatile ingredient that can be incorporated into many Lenten dishes. This salad is a healthy and delicious way to enjoy them.
Holiday Side Dish: The bright colors of this salad make it a visually appealing addition to any holiday table. It pairs well with seafood, poultry, or even vegetarian main courses.

Beets are packed with nutrients and offer a variety of health benefits:

1. Heart Health:

Lower Blood Pressure: Beets contain nitrates, which are converted into nitric oxide in the body. Nitric oxide helps relax blood vessels, improve blood flow, and lower blood pressure.
Improved Cardiovascular Function: Beets can enhance blood flow to the heart and muscles, potentially improving athletic performance and reducing the risk of heart disease.

2. Antioxidant Properties:

Betalains: Beets are rich in betalains, natural pigments that give them their vibrant color. These compounds have antioxidant properties, protecting cells from damage caused by free radicals.
Reduced Inflammation: Antioxidants can help reduce inflammation, which is linked to various chronic diseases, including heart disease, cancer, and diabetes.

3. Digestive Health:

Fiber Content: Beets are a good source of fiber, which promotes digestive health by aiding in digestion, preventing constipation, and supporting gut bacteria.
Reduced Risk of Chronic Diseases: High fiber intake has been associated with a reduced risk of chronic diseases like heart disease, type 2 diabetes, and colon cancer.

4. Brain Health:

Improved Blood Flow: The nitrate-to-nitric oxide conversion in beets can enhance blood flow to the brain, potentially improving cognitive function and reducing the risk of age-related brain decline.

5. Other Benefits:

Weight Management: Beets are low in calories and high in fiber, making them a great addition to a healthy diet for weight management.
Anti-inflammatory Effects: Betalains have anti-inflammatory properties, which may help alleviate inflammation-related conditions.

While beets offer numerous health benefits, it’s important to consume them in moderation. Excessive intake can lead to certain side effects, such as diarrhea or urine staining.

Ingredients Description

Vegetables

Beets: These root vegetables are known for their vibrant red color and earthy flavor. They are a good source of fiber, vitamins, and minerals, including folate, potassium, and manganese. For this recipe, they are roasted until tender and add a sweet and slightly nutty taste.
Red onion: A type of onion with a milder flavor and a slightly sweet taste compared to white or yellow onions. It adds a subtle crunch and a hint of sweetness to the salad.

Oils and Seasonings

Olive oil: A healthy fat extracted from olives, known for its heart-healthy properties. It adds a rich flavor and helps to tenderize the beets during roasting.
Italian seasoning: A blend of dried herbs typically includes oregano, basil, thyme, rosemary, and marjoram. It provides a savory and aromatic flavor to the salad.
Rice wine vinegar: A mild vinegar made from fermented rice, it adds a tangy and slightly sweet flavor that balances the sweetness of the beets and honey.
Salt and pepper: Essential seasonings that enhance the flavors of the ingredients and provide a balance of salty and spicy tastes.
Honey: A natural sweetener derived from bees, it adds a touch of sweetness and a subtle floral flavor to the salad.

Cheese (Optional)

Goat cheese or feta cheese: These cheeses are often crumbled and added to the salad for a creamy and tangy flavor. Goat cheese has a more delicate flavor, while feta is slightly more salty and tangy.

Tips for the Roasted Beets, Pairings, and Storage

Recipe Tips

Roasting time: Beets can vary in size, so adjust the roasting time accordingly. Check them after 30 minutes and roast until tender.
Flavor variations: Experiment with different herbs and spices to customize the flavor profile. Try adding a pinch of chili powder for a spicy kick or a sprinkle of nutmeg for a warm, aromatic note.
Sweet and savory balance: Adjust the amount of honey to your preference. If you prefer a sweeter salad, add more honey. For a more savory option, reduce the honey or omit it altogether.
Vegan option: To make this recipe vegan, use a vegan cheese alternative like nutritional yeast or a plant-based cheese.

Pairing Suggestions

Protein: Pair this salad with grilled salmon, roasted chicken, or tofu for a complete meal.
Grain: Serve with quinoa, brown rice, or couscous for a hearty and satisfying dish.
Other vegetables: Add roasted carrots, asparagus, or Brussels sprouts to the salad for a colorful and nutritious meal.
Drinks: Enjoy this salad with a glass of red wine, a refreshing spritzer, or a light beer.

Storage

Leftovers: Store leftovers in an airtight container in the refrigerator for up to 3 days. The flavors will continue to develop over time.
Freezing: This salad is not suitable for freezing due to the delicate texture of the beets.

Benefits of Buying Beets at a Pick-Your-Own Farm

Purchasing beets directly from a pick-your-own farm offers several advantages. You can ensure the freshest produce, as beets are typically harvested within days of purchase. Additionally, picking your own beets allows you to select the perfect size and quality, guaranteeing maximum flavor. Supporting local farmers contributes to the sustainability of your community and helps maintain agricultural practices that prioritize freshness and taste. Furthermore, visiting a pick-your-own farm provides a fun and educational experience for the whole family, fostering a connection to the land and the food you consume.

Enjoy!

Crunchy Beets Salad

Learn how to make a nutritious and satisfying Crunchy Roasted Beets Salad. This easy-to-follow recipe features roasted beets, red onion, and a tangy vinaigrette.

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Prep Time 10

Cook Time 1 15

Total Time 1 25

Course Side Dish, Side Dishes

Cuisine Caribbean Fusion

Servings

Calories 95 kcal

Ingredients

4 medium beets trimmed and chopped
1 red onion thinly sliced
1 tablespoon olive oil
1 teaspoon Italian seasoning
1/2 teaspoon rice wine vinegar
Salt and pepper to taste
1 tablespoon honey
Optional: crumbled goat cheese or feta cheese

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Instructions

Preheat oven: Preheat oven to 400°F (200°C).
Prepare beets: Toss chopped beets with olive oil, Italian seasoning, salt, and pepper in a large bowl.
Roast beets: Spread the seasoned beets on a baking sheet and roast for 30-40 minutes, or until tender.
Combine ingredients: In a separate bowl, combine roasted beets, red onion, and rice wine vinegar.
Drizzle honey: Drizzle honey over the salad and toss to coat.
Serve: Serve immediately or at room temperature. Top with crumbled goat cheese or feta cheese, if desired.

Notes

Recipe Tips

Roasting time: Beets can vary in size, so adjust the roasting time accordingly. Check them after 30 minutes and roast until tender.
Flavor variations: Experiment with different herbs and spices to customize the flavor profile. Try adding a pinch of chili powder for a spicy kick or a sprinkle of nutmeg for a warm, aromatic note.
Sweet and savory balance: Adjust the amount of honey to your preference. If you prefer a sweeter salad, add more honey. For a more savory option, reduce the honey or omit it altogether.
Vegan option: To make this recipe vegan, use a vegan cheese alternative like nutritional yeast or a plant-based cheese.

Pairing Suggestions

Protein: Pair this salad with grilled salmon, roasted chicken, or tofu for a complete meal.
Grain: Serve with quinoa, brown rice, or couscous for a hearty and satisfying dish.
Other vegetables: Add roasted carrots, asparagus, or Brussels sprouts to the salad for a colorful and nutritious meal.
Drinks: Enjoy this salad with a glass of red wine, a refreshing spritzer, or a light beer.

Storage

Leftovers: Store leftovers in an airtight container in the refrigerator for up to 3 days. The flavors will continue to develop over time.
Freezing: This salad is not suitable for freezing due to the delicate texture of the beets.

Nutrition

Serving: 1gramsCalories: 95kcalCarbohydrates: 15gProtein: 2gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 3gSodium: 65mgPotassium: 316mgFiber: 3gSugar: 11gVitamin A: 36IUVitamin C: 6mgCalcium: 28mgIron: 1mg

Please keep in mind that nutritional information is a rough estimate and can vary greatly based on the products used.

Keyword beets, beets salad, healthy recipes, quick salad

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Nutrition info is automatically generated and provided as a courtesy and as an estimate only.

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Corn Allergy:

Always choose ingredients without corn or corn derivatives.

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Crunchy Beets Salad

Why is Crunchy Beets Salad a Great Choice for Lent and Holidays?

Beets are packed with nutrients and offer a variety of health benefits: