This Beetroot, Apple, and Carrot Salad is a vibrant and refreshing dish full of color and crunch. It’s packed with antioxidants, fiber, and healthy fats, making it a nutritious option for any meal. The combination of sweet beets, tart apples, and fresh carrots, topped with a tangy dressing, creates a perfect balance of flavors and textures. Whether you serve it as a side dish or a light main course, this salad is sure to be a hit.
Ingredients (Serves 4)
Salad:
- 3 cooked beetroots, peeled and julienned or grated
- 2 apples, julienned or grated
- 2 carrots, peeled and grated
- Juice of 1 lemon
Salad Dressing:
- 60 ml vinegar
- ½ tbsp honey
- 1 tsp mustard (Dijon or whole grain)
- 30 ml olive oil
- Salt and pepper, to taste
Garnish:
- 1 tbsp hemp seeds
- 1 tbsp quinoa flakes
- 2 tbsp chopped walnuts
- Fresh parsley, chopped
Directions
Step 1: Prepare the Salad
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Grate and Julienne the Ingredients:
Start by preparing the vegetables and fruit. Peel and grate the carrots and apples. Peel and julienne or grate the cooked beetroots. Combine all three in a large mixing bowl. -
Add Lemon Juice:
Squeeze the juice of one lemon over the mixture. This not only helps prevent the apples from browning but also adds a tangy brightness to the overall flavor. Toss the ingredients to evenly coat them with the lemon juice.
Step 2: Make the Dressing
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Whisk the Dressing Ingredients:
In a small bowl, whisk together the vinegar, honey, mustard, olive oil, salt, and pepper until the dressing emulsifies. Taste and adjust the seasoning, adding more salt, pepper, or honey as needed.
Step 3: Assemble the Salad
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Combine the Salad and Dressing:
Pour the prepared dressing over the salad mixture and toss gently to combine. Make sure that all the ingredients are evenly coated with the dressing. -
Garnish and Serve:
Sprinkle the salad with hemp seeds, quinoa flakes, chopped walnuts, and fresh parsley for added texture, flavor, and nutrition.
Step 4: Serving Suggestions
- Serve immediately as a standalone dish, or refrigerate for 15-20 minutes to allow the flavors to meld.
- This salad pairs beautifully with grilled chicken, fish, or tofu for a complete meal. It also works well as a refreshing side dish for BBQs, potlucks, or festive gatherings.
Cooking Tips
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Preparation in Advance:
You can prepare the salad and the dressing in advance. However, it’s best to add the dressing just before serving to maintain the crispness of the vegetables. -
Variation in Nuts and Seeds:
For additional texture and flavor, you can swap out the walnuts for other nuts, such as almonds or pecans. Similarly, if you prefer a different seed, sunflower seeds or pumpkin seeds can be used in place of hemp seeds.
Nutritional Benefits
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High in Antioxidants:
Beetroots are a rich source of antioxidants, particularly betalains, which help fight oxidative stress and inflammation, promoting overall health. Apples also contribute to antioxidant intake with their high vitamin C content. -
Good Source of Fiber:
The combination of beets, apples, and carrots provides a substantial amount of fiber, which supports digestive health, helps maintain a healthy weight, and lowers cholesterol levels. -
Healthy Fats:
Olive oil, included in the dressing, is a great source of monounsaturated fats, which help improve heart health by lowering bad cholesterol levels. -
Rich in Vitamins and Minerals:
This salad provides a variety of essential vitamins and minerals, including vitamin A from the carrots, vitamin C from the apples, and folate from the beets, all of which contribute to skin health, immune function, and cellular repair.
Dietary Information
- Vegan: This salad contains no animal products, making it suitable for those following a vegan diet.
- Gluten-Free: No gluten-containing ingredients are used, so this salad is safe for those with gluten sensitivities.
- Dairy-Free: There are no dairy products in this recipe, making it suitable for those avoiding dairy.
Storage
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Refrigerate:
If you have any leftovers, store the salad in an airtight container in the refrigerator for up to 2 days. The vegetables may soften slightly, but the salad will still be delicious. -
Do Not Freeze:
This salad is best enjoyed fresh and is not suitable for freezing due to the texture of the grated ingredients.
FAQs
1. Can I prepare this salad ahead of time?
Yes, you can prepare the salad components and dressing in advance. However, it’s best to dress the salad just before serving to maintain the crunch of the vegetables.
2. Can I use a different vinegar for the dressing?
Yes, you can substitute vinegar with apple cider vinegar or rice vinegar. Each type of vinegar will give a slightly different flavor to the dressing.
3. What can I use instead of walnuts?
If you don’t have walnuts or prefer a different nut, almonds, pecans, or hazelnuts are excellent alternatives that will add a similar crunch and nutty flavor.
4. Can I add more vegetables to the salad?
Absolutely! You can experiment by adding other vegetables like cucumber, radishes, or bell peppers. These will add different textures and flavors to the salad.
5. How long can I store leftovers?
Leftovers should be stored in an airtight container in the fridge and consumed within 2 days for the best taste and texture. However, it’s recommended to add the dressing just before serving.
6. Can I add protein to this salad?
Yes, this salad is versatile, and adding protein such as grilled chicken, tofu, or chickpeas would make it a more substantial meal.
7. Is this salad good for weight loss?
Yes, this salad is nutrient-dense and low in calories, making it a great option for those looking to maintain a healthy weight or for those following a weight loss plan. The fiber from the beets, apples, and carrots also helps promote satiety.
Conclusion
The Beetroot, Apple, and Carrot Salad is a perfect way to enjoy a refreshing, healthy dish that’s as nutritious as it is delicious. Full of vibrant colors, it not only looks appealing but provides a wide range of essential nutrients. Whether served as a light lunch, a side dish, or as part of a larger meal, this salad is sure to impress with its flavor and health benefits. Enjoy it fresh or chilled, and feel free to customize the ingredients and dressing to suit your taste. This salad is the perfect choice for anyone looking to add more healthy, fiber-rich meals to their diet.