Spring and summer are perfect seasons for light, nourishing meals, and our Arugula, Beet & Feta Salad is just the ticket for those seeking vibrant flavors and wholesome ingredients. This salad brings together the peppery bite of arugula, the earthy sweetness of beets, and the creamy tang of feta cheese, creating a deliciously balanced dish that is as visually stunning as it is satisfying. Whether you’re looking for a healthy lunch, a refreshing side dish for dinner, or an easy party appetizer, this salad fits the bill.
Quick Facts About Arugula, Beet & Feta Salad
- Active Time: 15 minutes
- Total Time: 15 minutes
- Servings: 4
- Nutrition Tags: Vegetarian, Gluten-Free
Key Highlights of Arugula, Beet & Feta Salad
- Flavor: A delightful blend of earthy sweetness, creamy tanginess, and a peppery finish.
- Nutrition: Packed with fiber, vitamins, and minerals, making it a powerhouse for health.
- Versatility: Enjoy it as a light lunch or a colorful side at BBQs, picnics, or celebrations.
The star of this dish is the beet, which is not only vibrant in color but also brimming with vitamins A and C, essential minerals, and antioxidants. Paired with arugula, a cruciferous green celebrated for its peppery flavor and high levels of calcium, this salad becomes a great source of nutrients while remaining low in calories. A light dressing made from extra-virgin olive oil, champagne vinegar, honey, ground pepper, and salt brings all the elements together, enhancing their natural flavors without overpowering them.
Test Kitchen Tips
- Use High-Quality Ingredients: Opt for high-quality extra-virgin olive oil and fresh arugula for enhanced flavor.
- Customize Your Greens: If arugula isn’t available, consider using spinach or mixed greens for a different twist.
- Add Protein: To make this salad a complete meal, toss in grilled chicken or chickpeas for added protein.
- Make Ahead: Assemble the salad just before serving to keep the greens fresh; however, you can prepare the dressing in advance and store it in the refrigerator.
- Season to Taste: Adjust the seasoning and the sweetness of your dressing according to personal preference.
Nutrition Notes
This salad is not only flavorful but also a health-boosting choice. Each serving is a source of dietary fiber, vitamins A and C, dietary nitrates, and essential minerals. Incorporating beets into your diet can support heart health and improve blood flow. For more in-depth insights into the nutritional benefits of beets, check out Healthline’s article on beetroot benefits.
Nutrition Facts per Serving
- Calories: 210
- Fat: 14g
- Carbohydrates: 15g
- Fiber: 4g
- Protein: 6g
- Sodium: 320mg
FAQs About Arugula, Beet & Feta Salad
- Can I use canned beets instead of fresh?
Yes, canned beets are a convenient option and still delicious! Just make sure to rinse them well to remove excess sodium. - What other cheeses pair well with this salad?
Goat cheese or blue cheese would add a distinctive flavor profile and pair wonderfully with the beets and arugula. - Is this salad suitable for meal prep?
While you can prep the dressing and chop veggies in advance, it’s best to toss the salad just before serving to maintain freshness. - How can I make it vegan?
Simply omit the feta cheese or substitute it with a plant-based feta and use maple syrup instead of honey! - What are some healthy snacks for kids using similar ingredients?
Consider beet hummus or arugula pesto spread on whole grain crackers for a fun, nutritious snack.
