Beet and Orange Salad A Healthy Flavour Explosion for Your Taste Buds
The natural sweetness of beets, the juicy brightness of oranges, and the pleasant crunch of fresh greens come together in this nutrient-dense, colorful, and refreshing Beet & Orange Salad.
It’s vibrant, invigorating, and delectably zesty, making it ideal for lunch, dinner, or as an eye-catching side dish at parties. In addition to being extremely delicious, the sweet-citrusy combination is rich in vitamins, healthy fiber, and antioxidants. This salad is a great option if you’re looking for something elegant but really simple to make!
Ingredients (Serves 2–3):
For the Salad:
3 medium beets, boiled or roasted, peeled & sliced
2 large oranges, peeled & segmented
1 small red onion, thinly sliced
2 cups mixed greens (spinach, arugula, or lettuce)
¼ cup walnuts or pecans, toasted
¼ cup feta cheese or goat cheese (optional but recommended)
1 tbsp fresh mint, chopped
For the Dressing:
3 tbsp extra virgin olive oil
1 tbsp lemon juice
1 tbsp orange juice (freshly squeezed)
1 tsp honey (or maple syrup)
½ tsp Dijon mustard
Salt & black pepper to taste
Step-by-Step Instructions:
1. Prepare the Beets
Boil or roast the beets until fork-tender.
Peel and slice them into thin rounds or cubes. Let them cool.
2. Prepare the Oranges
Peel the oranges and remove the white pith.
Cut into segments or small chunks.
3. Make the Dressing
In a small bowl, whisk together olive oil, lemon juice, orange juice, honey, Dijon mustard, salt, and pepper.
Mix until smooth and well combined.
4. Assemble the Salad
Spread the mixed greens on a plate or bowl.
Add sliced beets and orange segments.
Top with sliced onions, toasted walnuts/pecans, crumbled feta, and fresh mint.
5. Drizzle & Serve
Pour the dressing over the salad just before serving.
Toss gently and enjoy!
Health Benefits:
Rich in Antioxidants:
Beets contain betalains, powerful antioxidants that support detoxification and fight inflammation.
Oranges offer vitamin C that boosts immunity and skin health.
Supports Heart Health:
Beets improve blood flow and lower blood pressure.
Walnuts and olive oil are rich in heart-healthy fats.
Digestive Boost:
Fiber from beets, greens, and oranges supports good digestion and gut health.
Skin-Glowing Nutrients:
Vitamin C + antioxidants = brighter, healthier skin.
Weight-Friendly:
Low in calories but high in nutrients, perfect for healthy eating.
Pro Tips:
Roast your beets for deeper flavor—wrap in foil and bake at 200°C (400°F) for 45–60 minutes.
Slice onions thinly and soak in cold water for 5 minutes to reduce sharpness.
Toast nuts lightly in a dry pan for extra crunch and aroma.
Chill the salad for 10 minutes before serving for a refreshing bite.
Use blood oranges for an even more dramatic color and flavor!
Variations:
Add protein: grilled chicken, shrimp, or chickpeas.
Switch greens: arugula adds pepperiness; spinach gives mild flavor.
Nut-free version: use pumpkin or sunflower seeds.
Vegan option: replace honey with maple syrup and use vegan cheese or skip cheese.
Add grains: quinoa makes it a filling main meal.
Approx. Nutrition Facts (Per Serving):
Calories: 260–320 kcal, Protein: 5–7 g, Carbs: 30–35 g, Fiber: 6–8 g, Fat: 14–18 g, Vitamin C: 70% of daily needs, Iron: 6–8%, Potassium: 10–12%
Concluding Remarks:
This orange and beet salad is the ideal balance of crunchy, tart, and sweet. It’s highly healthy for your body, colorful, and easy to prepare. This salad never fails, whether you’re preparing a nutritious lunch or want to wow guests with something colorful and revitalizing. Savor each bite’s incredible health benefits and mouthwatering flavor explosion!