Beetroot Salad with Creamy Mint Dressing

A HEARTY, HEALTHY SALAD

Beetroot is still a wildly underutilised vegetable. By combining it with some key ingredients, such as feta cheese, walnuts, red onion and baby spinach, you can enjoy a dish that is anything but your ‘grandmother’s beets’. Tuck into a hearty beetroot salad, complete with a creamy mint vegan dressing.

The unique flavour of the beets work well with the creaminess of the feta and the sharpness of the mint.

Enjoy a substantial beetroot salad, packed with nutrients a host of unusual flavours. The earthiness of the beets

• A substantial salad, keeping you feeling fuller for longer
• Beetroot contains high volumes of vitamin C, folate, magnesium and potassium
• Once the beetroot is prepared, the salad ingredients are easy to assemble (and source)
• The creamy mint dressing is vegan and pack an unusual flavour punch

BEETROOT HEALTH BENEFITS

Looking specifically at its health benefits, beetroot has a large amount of nutrients with very few calories (generally 44 calories in an average serving). It contains vitamin C, folate, magnesium and potassium, with smaller amounts of vitamin B, phosphorus and iron. Studies have shown that beets significantly lower blood pressure up to 4-10mmHg over just a few short hours. It has also been associated with improved athletic performance, inflammation relief and improved digestion. Furthermore, the properties of this magical vegetable suggests that it may help support brain health and even has some anti-cancer benefits.

PREPARE THE BEETROOT

Start by preheating the oven to 180 degrees Celsius (360 degrees Fahrenheit). Prepare the beetroot by washing them and cutting off the stalks. Beets are notorious messy, so be careful not to puncture them, releasing the juice. With the skins om, coat with olive oil and generously season them with salt and pepper. Place onto a well oiled baking tray and wait for the oven to reach the desired temperature. Allow them to roast for approximately 30 minutes. Check on them every 15 minutes or so by pricking them with a toothpick to check their ‘doneness’. If it can slide out easily, then the beets are cooked. If not, put them back in for another 10-15 minutes and repeat the process. Once cooked, take them out of the oven and allow them to rest.

At room-temperature, the skins can be easily removed from the beetroot. This is done (as neatly as possible) by simply rubbing the outsides gently with a paper towel. Once deskinned, the beets can be sliced into bite-sized pieces.

PREPARE THE OTHER INGREDIENTS

While waiting for the beetroot to cool down, the salad dressing can be prepped. Finely chop ¼ cup fresh mint. In a bowl, combine ½ cup coconut milk or cream, 1/3 cup vegan mayo, 1 teaspoon mustard and the juice of ½ lemon. Give it a good mix before adding in the mint, salt and pepper. Give it a taste to ensure proper seasoning, as well as a smooth, rich texture.

The mild baby spinach acts as a base for the salad. The earthiness of the roasted beetroot and sharp sweetness of the red onion are calmed by the creaminess of the feta cheese and the rich dressing. Mint and beets are also a flavour combination made in heaven!

Get your salad ingredients ready for easy assemblage. Cut ½ red onion into thin slices. Its sharpness and distinct sweetness works very well with the beetroot. Lightly pickled red onions can also be used. Cut or crumble approximately 1/2 cup of vegan feta cheese. Give 1/3 cup walnuts a rough chop. As an alternative pecans or even pine nuts can be used. Wash and dry 2 cups of baby spinach or rocket. A selection of greens can be used as the base of the salad.

ASSEMBLE THAT SALAD

Now it’s time to assemble the salad! Lay down a base of baby spinach or other chosen leafy greens. Place slices of roasted beetroot, red onion, feta cheese and walnuts on top. Finish with a drizzle of extra-virgin olive oil, salt and pepper. The creamy mint salad dressing can be served on the side or with a healthy dollop on top. Tuck in and enjoy!

This beetroot salad is super healthy, vegan (if prepared with vegan feta cheese) and utterly delicious. It is also aesthetically pleasing, with the dark beets contrasting beautifully with the bright green spinach and the crisp white feta. Serve it as a main dish for 2 people, or as a side salad for 4. Present it as a starter at your next dinner party to impress. It can also be served on its own as a lunch or dinner-time meal that is as beautiful as it is tasty…

Beetroot Salad with Creamy Mint Dressing

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The Zest Kitchen

Category

Salads

Prep Time

15 minutes

Cook Time

30 minutes

Servings: 2-4

Serving Size: 1 large salad

Ingredients

• 3-4 medium-sized beetroot
• ½ red onion, sliced
• 1/3 cup raw walnuts
• 1/2 cup vegan feta cheese
• 2 cups baby spinach
• 2-3 tablespoons olive oil
• Salt and pepper to taste
• 
  
• For the Dressing
• ½ cup coconut milk / cream
• 1/3 cup vegan mayo
• 1 teaspoon mustard
• ½ lemon (juice)
• ¼ cup fresh mint
• Salt and pepper to taste

Instructions

1. Preheat the oven to 180 degrees Celsius (or 360 Fahrenheit).
2. Prepare the beetroot by cutting off the stalks and washing them (leave the skin on).
3. Place them on a well-oiled backing tray, drizzle over some olive oil and generously season with salt and pepper. Allow them to roast for approximately 30 minutes. Check on them every 15 minutes or so. To check their ‘doneness’, prick them with a toothpick. If it can slide out easily, the beets are cooked. Take them out the oven and allow to cool.
4. For the dressing, finely chop ¼ cup fresh mint. Combine it with ½ cup coconut milk or cream, 1/3 cup vegan mayo, 1 teaspoon mustard and the juice of ½ lemon. Add salt and pepper to taste and mix well.
5. Prepare the remainder of the ingredients. Slice ½ red onion, crumble 1/2 cup feta cheese and roughly chop 1/3 cup walnuts. Wash and dry 2 cups baby spinach.
6. Once the beets are cooked and cooled, their skin can be removed by gently rubbing them with a paper towel. Slice them into bite-sized pieces.
7. Now it’s time to assemble the salad – layer sliced beetroot, red onion, feta cheese and chopped walnuts on a bed of baby rocket. Add salt, pepper and olive oil to taste. Finish off with a healthy dollop of the creamy mint dressing. Enjoy!

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https://thezestkitchen.com/beetroot-salad