I love beets. I’m always developing new recipes made with beets to rally more folks to hop on the “I love beets” train. This beet salad is perfect for any time of year – especially in Summer and Fall.
I recognize not everyone shares my affinity for the red beet. It’s a love/hate thing, kinda like Brussels Sprouts, isn’t it?But I’m not giving up on converting others to Beet Lovers.
Why all the fuss? The health benefits of beets are phenomenal.
Beets contain high nutritional content, including vitamins, minerals, and organic compounds.
These include:
- folate (a B vitamin which contributes to reducing birth defects in pregnant women)
- carotenoids
- lutein/zeaxanthin
- glycine
- betaine
- dietary fiber
- vitamin C
- magnesium
- iron
- copper
- phosphorus
- anthocyanins
Did you know beets are very low in calories, have zero cholesterol, and help prevent several health ailments?
Beets prevent the following health issues:
- heart disease
- stroke
- liver disease
- certain types of cancers
- respiratory problems
- cataracts
- macular degeneration
- birth defects
My Mediterranean Beet Power Salad keeps you satisfied and coming back for more.
For those who love beets as much as I, you’ll adore this recipe. This recipe is simple, fresh and light-but-filling.
In the words of our Little Mermaid 2 (who’s all of 6 years old), “This salad is so tasty, Momma. It’s delicious, it’s healthy, and it even looks great!”
I couldn’t say it better myself. :)
You’ll be proud to know I’ve converted lotsa beet-avoiders with this recipe. Did I make them close their eyes before trying a bite? Maybe…
Enjoy this recipe. Please leave comments below to share how you added or substituted ingredients to perfect your version of my Mediterranean Beet Power Salad.
Bon Appétit!
Mediterranean Beet Power Salad
Ingredients
4 cups (960 g) prepared couscous, bulgur, quinoa or seed/grain of your choice, cooled (equiv. note: measure 1.25-1.75 cup/250-300 g dry grains to get 4 cups/960 g cooked grains)
12 oz (350 g) pickled red beets, chopped into small pieces
1 cup (225 g) cucumber, chopped into small pieces
1 small red onion (60 mL), diced into small pieces
1/2 shallot (20 mL), diced into small pieces
1 cup (4 oz/110 g) feta, chevre or other soft cheese, crumbled
1/4 cup (60 mL) walnut oil
2 TBSP (30 mL) EVOO (Extra Virgin Olive Oil)
1 TBSP (15 mL) red wine vinegar
1 tsp (5 mL) Trader Joe’s 21 Seasoning Salute (or your favorite Italian/Mediterranean seasoning blend)
salt, to taste
ground black pepper, to taste
1/2 tsp (2.5 mL) Goya brand Adobo All-Purpose seasoning (optional)
2 TBSP (30 mL) cilantro, minced (optional)
2 TBSP (30 mL) mint, minced (optional)
2 cups (480 mL) peach, chopped into small pieces (optional)
Method/Preparation
1. Prepare couscous, bulgur, quinoa (seed/grain of choice) according to package directions. When finished, transfer cooked seeds/grains in a bowl and set inside refrigerator to cool.
2. Chop the pickled red beets, cucumber, red onion and shallots into small pieces. Transfer to a mixing bowl. Chop, then crumble up the soft cheese and add to the diced vegetables in the mixing bowl. Mix well to incorporate salad ingredients.
3. (optional step) Chop the cilantro and/or mint finely. Chop the peaches into small pieces. Stir into the salad to incorporate well.
4. Once the seeds/grains have cooled, add them to the mixing bowl. Add the 1/2 cup extra virgin olive oil, red wine vinegar, Italian/Mediterranean seasoning blend, Adobo seasoning, salt, pepper, cilantro and mint. Stir gently to coat entire salad, being careful to avoid mashing the ingredients and to protect everything from the beet juice.
5. Serve immediately, or store in refrigerator up to two days. Makes 6 1-cup servings.
Bon Appétit!
- 4 cups (960 g) prepared couscous, bulgur, quinoa or seed/grain of your choice, cooled (equiv. note: measure 1.25-1.75 cup/250-300 g dry grains to get 4 cups/960 g cooked grains)
- 12 oz (350 g) pickled red beets, chopped into small pieces
- 1 cup (225 g) cucumber, chopped into small pieces
- 1 small red onion (60 mL), diced into small pieces
- 1/2 shallot (20 mL), diced into small pieces
- 1 cup (4 oz/110 g) feta, chevre or other soft cheese, crumbled
- 1/4 cup (60 mL) walnut oil
- 2 TBSP (30 mL) EVOO (Extra Virgin Olive Oil)
- 1 TBSP (15 mL) red wine vinegar
- 1 tsp (5 mL) Trader Joe’s 21 Seasoning Salute (or your favorite Italian/Mediterranean seasoning blend)
- salt, to taste
- ground black pepper, to taste
- 1/2 tsp (2.5 mL) Goya brand Adobo All-Purpose seasoning (optional)
- 2 TBSP (30 mL) cilantro, minced (optional)
- 2 TBSP (30 mL) mint, minced (optional)
- 2 cups (480 mL) peach, chopped into small pieces (optional)
- Prepare couscous, bulgur, quinoa (seed/grain of choice) according to package directions. When finished, transfer cooked seeds/grains in a bowl and set inside refrigerator to cool.
- Chop the pickled red beets, cucumber, red onion and shallots into small pieces. Transfer to a mixing bowl. Chop, then crumble up the soft cheese and add to the diced vegetables in the mixing bowl. Mix well to incorporate salad ingredients.
- (optional step) Chop the cilantro and/or mint finely. Chop the peaches into small pieces. Stir into the salad to incorporate well.
- Once the seeds/grains have cooled, add them to the mixing bowl. Add the 1/2 cup extra virgin olive oil, red wine vinegar, Italian/Mediterranean seasoning blend, Adobo seasoning, salt, pepper, cilantro and mint. Stir gently to coat entire salad, being careful to avoid mashing the ingredients and to protect everything from the beet juice.
- Serve immediately, or store in refrigerator up to two days. Makes 6 1-cup servings.
NOTE: Beets contain oxalates. When consumed in excess, oxalates may cause bodily fluids to crystallize. People with kidney or gallbladder problems should avoid beetroots because they could exacerbate kidney and bladder stones.
Information about nutritional content and health benefits of beets found here: https://www.organicfacts.net/health-benefits/vegetable/beets.html
