Roasted Beet and Arugula Salad

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Clock Icon for Prep Time 30 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 8 ingredients
This Roasted Beet Salad with Arugula is a great way to eat beets. The peppery green taste of arugula offsets the concentrated sweetness of the beets to perfection, while the nuts add protein. An...

Ingredients

  • 6 medium beets
  • 3 tablespoons plus 2 teaspoons, extra virgin olive oil
  • 2 tablespoons sunflower seed kernels (optional)
  • 1 tablespoon water
  • 1½ tablespoons balsamic vinegar
  • Sea salt, to taste
  • 1 tablespoon lightly chopped cilantro (optional)
  • 4 ounces arugula, washed and dried ( see Ann’s Tips)

Nutrition Facts

Calories

183 cals

Fat

14 g

Saturated Fat

2 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

9 g

Carbohydrates

14 g

Sugar

10 g

Fiber

4 g

Protein

3 g

Sodium

407 mg

Directions

  1. Preheat the oven to 400 degrees.
  2. Top and tail the beets and cut them in half lengthwise. If the beets are large, you may want to quarter them. When you’re done they should all be about the same size. Toss the pieces in the 2 teaspoons olive oil and wrap them in foil. Put them on a cookie sheet. Bake them until they are tender, about 40 minutes depending on their size.
  3. While the beets are baking, dry roast the sunflower seeds in a heavy frying pan until they are a golden brown. As soon as they are ready, tip them into a bowl to stop the cooking and set aside. Do not let them burn.
  4. For the salad dressing, whisk the olive oil, water, balsamic vinegar, and a generous pinch of sea salt together in a bowl. Check for taste. If it is too sharp, add a little more water or olive oil.  Set aside until you are ready to assemble the salad.
  5. When the beets are cooked, remove the foil and let them cool slightly on a plate. Stab the cut side of each piece with a fork and remove the peel; it will slip off easily. Cut the beets into a 1-inch dice and toss with the dressing and half the cilantro, if using.
  6. Arrange the arugula in a bowl with a well in the center. Pile the beets into the well and sprinkle with the toasted sunflower seeds and remaining cilantro. When you are ready to eat, toss the beets and the greens together and serve.

Chef Tips

If you are on a bland or low fiber diet or are going through chemo, with a compromised immune system, it’s not advisable to eat raw foods and salads. Make this delicious baked beet salad with warm wilted spinach instead of arugula.

Beets are so good for us. If you are tired and pressed for time, keep some vacuum-packed boiled beets in your fridge. They are delicious, vinegar-free and the nearest thing to cooking them yourself.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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