Beet and Orange Salad

By Muhammad Faizan

Beet and Orange Salad

Description

This Beet and Orange Salad is a bright, refreshing dish that combines the earthy sweetness of roasted or boiled beets with the citrusy brightness of oranges. With crunchy nuts, fresh herbs, and a simple vinaigrette, it’s a colorful, nutrient-packed salad perfect as a starter, side dish, or light lunch. It’s naturally gluten-free, dairy-free (optional to add cheese), and full of antioxidants.

Ingredients

For the Salad

  • 3 medium beets (red or golden), cooked and sliced or diced

  • 2 large oranges, segmented (supremed) or sliced

  • 1 small red onion, thinly sliced (optional)

  • ¼ cup pistachios, walnuts, or almonds, toasted

  • 2 tbsp fresh mint or parsley, chopped

  • Optional: ¼ cup crumbled feta or goat cheese

For the Dressing

  • 3 tbsp extra-virgin olive oil

  • 1 tbsp freshly squeezed orange juice

  • 1 tbsp lemon juice or red wine vinegar

  • 1 tsp honey or maple syrup

  • ½ tsp Dijon mustard

  • Salt and black pepper to taste

Instructions

  1. Cook the beets

    • Roast: Wrap whole beets in foil and roast at 400°F (200°C) for 45–60 minutes until tender.

    • OR boil: Simmer whole beets for 30–40 minutes until easily pierced.
      Allow them to cool, then peel and slice.

  2. Prepare the oranges
    Cut off the rind and membrane, then segment or slice into rounds.

  3. Make the dressing
    Whisk together olive oil, orange juice, lemon juice/vinegar, honey/maple syrup, Dijon, salt, and pepper.

  4. Assemble the salad
    Combine beets, oranges, and red onion. Drizzle dressing over and gently toss.

  5. Finish and serve
    Top with nuts, herbs, and optional cheese. Serve immediately or chilled.

Recipe Notes

  • You can use pre-cooked beets to save time.

  • Golden beets bleed less and keep colors cleaner.

  • Add leafy greens (arugula, spinach) to turn this into a more filling salad.

  • If you don’t like mint, parsley or basil work beautifully.

Tips

  • Slice oranges last to keep them juicy and fresh.

  • Dress the salad lightly—beets can easily overpower.

  • Chill before serving for a refreshing summer dish.

  • For deeper flavor, roast instead of boil the beets.

  • Add feta/goat cheese for creaminess and balanced acidity.

Servings

Serves 4 as a side dish
Serves 2 as a main/light meal

Nutritional Info (per serving, approx.)

  • Calories: 190 kcal

  • Carbohydrates: 26 g

  • Protein: 3 g

  • Fat: 9 g

  • Fiber: 5 g

  • Sugar: 18 g (natural from beets + oranges)

  • Vitamin C: ~60% DV

  • Folate: ~20% DV

  • Potassium: ~15% DV

(Values vary depending on size of beets/oranges and whether cheese is added.)

Health Benefits

✔ High in antioxidants

Beets contain betalains and oranges are rich in vitamin C—both reduce inflammation.

✔ Heart-friendly

Beets provide nitrates that support healthy blood pressure; oranges add potassium.

✔ Digestive support

Fiber from beets and oranges aids gut health and regularity.

✔ Boosts immunity

High vitamin C enhances immune function.

✔ Great for hydration

Both beets and oranges have high water content.

Q & A

Q: Can I make this salad ahead of time?

A: Yes. Mix beets and dressing ahead, but add oranges and nuts just before serving.

Q: What can I substitute for oranges?

A: Grapefruits, mandarins, blood oranges, or even apples.

Q: Can I use canned or jarred beets?

A: Yes—just choose plain, unsweetened beets and drain well.

Q: Is this salad vegan?

A: Yes, if you omit cheese and use maple syrup instead of honey.

Q: What proteins pair well with it?

A: Grilled chicken, salmon, shrimp, or chickpeas.

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