Recipe: Roasted Beet Salad

Created by the MOBE Guide team.

If you’ve never eaten fresh beets, you are in for a treat. Beets are delicious and full of antioxidants, which support a healthy immune system.

This salad stays fresh for a few days in the fridge, which makes it a great make-ahead salad, though your kale can become discolored from the beets. When choosing nuts, try to use the unsalted, raw, or dry-roasted varieties. To make this a complete meal, try adding in some goat or feta cheese. For a vegan twist, try lentils or chickpeas.

Ingredients

Salad:

• 3 medium red beets
• ¼ cup fresh parsley
• 5 cups of kale
• ¼ cup toasted nuts or seeds of choice (walnuts, pecans, or pepitas work well)

Vinaigrette:

• ⅓ cup Extra Virgin Olive Oil
• 2 tablespoon freshly squeezed lemon juice
• 2 tablespoons freshly squeezed orange juice
• Zest of half an orange
• 1–2 tablespoons shallot, finely chopped (1–2 cloves of garlic works well too)
• Salt to taste

Instructions
 

1. Preheat the oven to 350 degrees Fahrenheit. Wash and trim the beets about an inch from the stem end, as needed. Place into a roasting dish covered with foil or wrap the beets in foil individually and place in an uncovered dish to catch any liquid. Bake for about 40–60 minutes or until the beets are easily pierced with a fork. When done, allow the beets to cool enough to handle comfortably.
2. When beets are cool, trim the ends and peel. The thin skin should come off easily when rubbed with your fingers. Chop the beets into bite-size pieces. Place into a large bowl.
3. Wash and destem the parsley and kale. Chop finely and add to large bowl with the beets.
4. If using raw nuts or seeds, place on a cookie sheet and roast in the oven for about 10 minutes at 350 degrees Fahrenheit, checking often to prevent burning. Seeds can also be toasted in a skillet over medium heat, stirring frequently. Reserve until serving.
5. For the dressing, combine the olive oil, lemon and orange juices, orange zest, chopped shallot, and salt in a small jar. Shake to combine.
6. Dress salad to your liking in the large bowl or on individual plates. Top with nuts/seeds.

Nutrition Facts per Serving

Calories: 140 / Total Fat: 10g (13% DV) / Saturated Fat: 1g (5% DV) / Trans Fat: 0g / Cholesterol: 0mg (0% DV) / Sodium: 80mg (3% DV) / Total Carbohydrate: 11g (4% DV) / Dietary Fiber: 4g (14% DV) / Total Sugars: 6g / Added Sugar: 0g (0% DV) / Protein: 4g / Vitamin D: 0mcg (0% DV) / Calcium: 100mg (8% DV) / Iron: 1.7mg (10% DV) /  Potassium: 440mg (10% DV) 

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