What Beetroot Can Realistically Offer
Beetroot is a vegetable that can contribute to an overall nutritious eating pattern.
Whole cooked beets provide:
- Dietary fibre
- Folate
- Potassium
- Naturally occurring nitrates
- Betalain pigments
- Small amounts of several other vitamins and minerals
These nutrients and plant compounds do not turn beetroot into a miracle cure. Their value comes from eating beetroot as part of a balanced dietary pattern that includes many different vegetables, fruits, whole grains, proteins, and appropriate fats.
Current U.S. dietary guidance encourages people to prioritize a varied eating pattern built around vegetables, fruits, whole grains, protein foods, and other nutrient-dense choices. The Dietary Guidelines for Americans provide broader evidence-based information about building a balanced diet.
Ingredients for Beetroot Salad
This recipe makes approximately four side-dish servings.
For the Salad
- 4 medium beetroots, approximately 1½ pounds total
- ¼ small red onion, thinly sliced
- 2 tablespoons chopped fresh parsley
- 1 tablespoon chopped fresh mint or dill, optional
- ½ cup crumbled feta, optional
- ⅓ cup toasted walnuts, optional
For the Dressing
- 3 tablespoons extra-virgin olive oil
- 1½ tablespoons fresh lemon juice
- 1 tablespoon red wine vinegar or apple cider vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon honey or maple syrup, optional
- ½ teaspoon salt, adjusted to taste
- ¼ teaspoon freshly ground black pepper
- ½ small garlic clove, finely grated, optional
Beetroot
Fresh beetroot creates the best colour and allows you to control the texture. Choose beets that feel firm, heavy for their size, and free from extensive soft areas.
Red beets match the photograph, but golden or striped varieties can also be used.
Red Onion
Thinly sliced red onion adds a sharp flavour that balances the beets’ sweetness. If raw onion tastes too strong, soak the slices in cold water for approximately 10 minutes, then drain and dry them.
Olive Oil
Extra-virgin olive oil forms the base of the vinaigrette and gives the salad a smooth, rounded flavour.
Lemon and Vinegar
Using both lemon juice and vinegar provides fresh acidity and depth. You can use only one if necessary, adjusting the amount to taste.
Feta
Feta adds saltiness and creaminess. It is optional, so the salad can remain vegan and dairy-free.
Walnuts
Walnuts add crunch and contrast with the tender beet pieces. Toasting them briefly intensifies their flavour.
Equipment You’ll Need
- Medium or large saucepan with a lid
- Colander
- Sharp knife
- Cutting board
- Mixing bowl
- Small bowl or jar for the dressing
- Whisk or spoon
- Kitchen gloves, optional
Beet pigments can stain hands, light-coloured cutting boards, and some fabrics. Gloves are optional but useful when preparing a large quantity.