Roasted Beet & Arugula Salad with Feta
Preparation Time:
30 min
Ingredients:
- 2 medium beets
- 150g of arugula
- 100g of feta cheese
- 2 tablespoons of olive oil
- 1 tablespoon of balsamic vinegar
- Salt to taste
- Pepper to taste
- Handful of walnuts (optional)
Kitchen Tools Needed:
- Oven
- Baking tray
- Mixing bowl
- Whisk
- Serving plates
Instructions:
- Preheat the oven to 200°C (400°F).
- Place the aluminum-wrapped beets on a baking tray before roasting them in the oven for a time between 45 minutes to 60 minutes until they turn fork-tender.
- The oven roasted beets require a couple of minutes of cooling time before you proceed to the next step.
- Trim the beet skin then cut the pieces into small pieces for the salad.
- A large mixing bowl serves as a receptacle to unite arugula and roasted beets within it.
- Feta cheese crumbles should be added according to personal preference on top of the salad.
- Store the olive oil with balsamic vinegar together with salt and pepper in a small bowl while stirring to create a dressing.
- Toss the salad carefully after dressing it evenly with the dressing mixture.
- The walnuts require rough chopping before you add them on top of the finished dish.
Macros:
- Total Calories: 370kcal
- Carbs: 25g
- Proteins: 10g
- Fats: 24g
Roasted Beet & Arugula Salad with Feta is a vibrant and nutritious dish that brings together earthy, peppery, and tangy flavors in perfect harmony. The sweetness of the roasted beets complements the spicy bite of fresh arugula, while the creamy, salty feta cheese adds richness and depth. This salad is a fantastic choice for a light meal or a side dish that feels both elegant and wholesome.
The process of roasting beets intensifies their natural sweetness and softens their texture, transforming them into tender, flavorful bites that elevate any salad. Wrapping the beets in aluminum foil during roasting helps to retain moisture, ensuring the flesh stays juicy and tender. Roasted beets not only taste delicious but also offer an impressive nutritional profile, rich in fiber, folate, and antioxidants that support overall health.
Arugula contributes a peppery note that cuts through the sweetness of the beets, adding a refreshing and slightly spicy dimension to the salad. This leafy green is low in calories but packed with vitamins A, C, and K, as well as important minerals like calcium and potassium. It also offers phytochemicals that may promote heart health and reduce inflammation.
Feta cheese is a classic addition that complements both beets and arugula beautifully. Its crumbly texture and salty tang contrast with the sweetness of the beets and the peppery bite of the greens, creating a well-balanced flavor profile. Feta is also a good source of protein and calcium, making this salad more filling and satisfying.
The simple yet flavorful dressing of olive oil and balsamic vinegar ties the ingredients together seamlessly. Olive oil provides healthy monounsaturated fats that support heart health, while balsamic vinegar adds a gentle acidity that brightens the overall taste. A light sprinkle of salt and freshly ground pepper finishes the dressing, enhancing all the flavors without overpowering the dish.
For an added layer of texture and flavor, chopped walnuts make an excellent optional topping. Their crunchy bite contrasts with the softness of the beets and the creaminess of the feta, while their rich, nutty flavor complements the balsamic dressing. Walnuts are also a good source of omega-3 fatty acids, adding a nutritional boost to this already healthy salad.
This salad is wonderfully versatile and can be served as a starter, side, or even a main dish when paired with protein such as grilled chicken or chickpeas. It’s perfect for any season but especially delightful in the fall when fresh beets are at their peak. Whether you’re preparing a quick weeknight dinner or entertaining guests, this Roasted Beet & Arugula Salad with Feta offers a colorful, flavorful, and nourishing option that is sure to impress.
