Mediterranean Diet Beet Salad with Feta Cheese
Elevate your healthy eating game with this vibrant Mediterranean Diet Beet Salad with Feta Cheese—a perfect medley of sweet, earthy, and zesty flavors. This nutrient-packed recipe features roasted beets, marinated in a refreshing citrus dressing made with freshly squeezed orange and lemon juice, complemented by rich olive oil and a hint of black pepper. Toasted walnuts bring a delightful crunch, while creamy feta cheese adds a tangy, gourmet touch. Finished with a sprinkle of fresh parsley, this salad is as visually stunning as it is delicious. Ideal as a light lunch, side dish, or make-ahead option, this wholesome recipe is not only packed with antioxidants but also aligned with the Mediterranean diet’s heart-healthy principles. Perfect for anyone looking to enjoy a vibrant, flavorful, and guilt-free salad.
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Ingredients
- 4 medium beets
- 2 tablespoons olive oil
- 1 large orange
- 0.5 lemon
- 100 grams feta cheese
- 0.25 cup walnuts
- 0.25 cup fresh parsley
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Directions
Step 1
Preheat your oven to 400°F (200°C).
Step 2
Trim the beet tops, leaving about 1 inch of stem. Wash the beets thoroughly to remove any dirt.
Step 3
Wrap each beet individually in aluminum foil, ensuring they are well-sealed.
Step 4
Place the wrapped beets on a baking sheet and roast in the preheated oven for about 45 minutes, or until they are tender when pierced with a fork.
Step 5
While the beets are roasting, prepare the dressing by zesting the orange and squeezing its juice into a small bowl. Add the juice of half a lemon, olive oil, salt, and black pepper. Whisk until combined.
Step 6
Toast the walnuts in a small dry skillet over medium heat for about 3-4 minutes, stirring frequently until they are golden brown and fragrant. Set aside to cool.
Step 7
Once the beets are cooked, remove them from the oven and allow them to cool slightly. When they are cool enough to handle, peel the skins off by rubbing them gently with your hands or using a paper towel.
Step 8
Cut the peeled beets into bite-sized wedges or cubes.
Step 9
In a large mixing bowl, combine the beet pieces and pour the citrus dressing over them. Toss gently to coat.
Step 10
Crumble the feta cheese and add it to the salad along with the toasted walnuts and chopped fresh parsley.
Step 11
Toss everything together lightly and adjust seasoning with additional salt and pepper if needed.
Step 12
Transfer the salad to a serving bowl or platter and serve immediately, or refrigerate for 1-2 hours to allow the flavors to meld together.
Nutrition Facts
| Serving size | (693.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 956.7 |
| Total Fat 70.1g | 0% |
| Saturated Fat 19.6g | 0% |
| Polyunsaturated Fat 17.7g | |
| Cholesterol 89mg | 0% |
| Sodium 3000.0mg | 0% |
| Total Carbohydrate 63.4g | 0% |
| Dietary Fiber 16.4g | 0% |
| Total Sugars 39.0g | |
| Protein 26.5g | 0% |
| Vitamin D 16IU | 0% |
| Calcium 676.7mg | 0% |
| Iron 5.8mg | 0% |
| Potassium 1753.4mg | 0% |
Source of Calories