Beet And Carrot Salad With Feta Cheese

A beet and carrot salad with feta cheese – tender sweet beets and carrots, a mild taste of green onions, the saltiness of feta cheese, cracked black pepper, and a mellow tartness of the complex balsamic vinegar that ties everything together. This is a wicket vibrant root vegetable salad to spruce up any meal.

Why should we include beets in our diet?

First and foremost, beets are low in calories but high in fiber which can help maintain digestive health. Additionally, they contain essential vitamins and minerals such as vitamin C, potassium, and manganese.

Beets also possess an impressive amount of nitrates, and as per the National Library of Medicine, they have been linked to lowering blood pressure levels. This means incorporating beets into your diet could potentially benefit heart health.

Furthermore, eating beets may improve athletic performance due to their nitrate content increasing oxygen flow throughout the body.

Beets contain betalains – pigments responsible for their bright red color. As per Arizona Cactus Ranch, they act as antioxidants with potential anti-inflammatory effects on the body, and they may reduce cholesterol and protect your liver. 

the easiest way to peel beets

Peeling beets can be daunting, especially if you’re unfamiliar with the vegetable. However, there are some tricks to make it easier.

First, wash the beet thoroughly and trim off any greens or stems. 

Boiling the beet whole for 30 – 50 minutes, depending on the size, until tender. Once cooled down slightly, the skin should come off easily by rubbing it gently with your fingers or using a paper towel to wipe it away. 

If you have a pressure cooker or Instant Pot, cooking beets under high pressure for 15-20 minutes will also do the trick and make peeling them much easier.

Whichever method you choose, remember that wearing gloves can help prevent staining your hands red from beet juice!

How do you know the beets are cooked?

The easiest way is by inserting a toothpick in the beet. If it slides in reasonably easily, the beet is cooked. And remember, beets continue cooking after you drain them while they are cooling.

Do you have to peel boiled beets for salads?

Yes, peeling boiled beets before adding them to salads for the best texture and flavor would be best. 

best uses for beet tops

Don’t throw away the beet greens! The leafy tops of beets are packed with nutrients such as vitamins A and C, iron, and calcium. 

Here are some ways to use them:

1. Sauteed: Heat some olive oil in a pan and add minced garlic. Once fragrant, add chopped beet greens, cook until wilted, and season with salt and pepper.

3. Smoothies: Add raw beet leaves to your smoothie for an extra boost of nutrients.

4. Salad addition: Finely chop the beet leaves and add them to any green salad for added texture.

5. Soup ingredient: Use chopped-up beet greens instead of spinach in minestrone or vegetable soups.

Can you eat raw beets?

Eating raw beets can have some health benefits. Raw beets contain more nutrients than cooked ones because cooking can destroy some vitamins and minerals. Additionally, raw beets’ fiber content is higher than cooked ones.

On the other hand, consuming too many raw beets can cause digestive problems for some people. This is because they contain oxalates which can interfere with calcium absorption and lead to kidney stones in high amounts. Therefore, consuming moderate amounts of raw beets and drinking plenty of water is important to help flush out any excess oxalates.

add-ins for beet and carrot salad with feta cheese

Many great add-ins can take beet salad from good to great. Here are our favorites.

Add nuts or seeds like walnuts or pumpkin seeds if you want some crunch. They’ll add some texture and provide some healthy fats and protein.

For a burst of freshness, consider adding fruit like oranges or apples. The juicy, citrusy flavor will balance out the earthiness of the beets.

Fresh herbs are another great way to brighten up beet salad. Their fresh flavors complement the veggies beautifully while also providing some added nutrients.

If you want to make the beet salad into a meal and add even more nutrition, throw in some cooked quinoa or lentils. These plant-based proteins will help keep you full and satisfied long after your meal.

herbs that go best in beet and carrot salad

One herb that pairs particularly well with beets is dill. The fresh, tangy flavor of dill complements the sweetness of the beets and adds a bright pop of green color.

Another herb that goes well with beets is parsley. This mild herb doesn’t overpower the flavors in the salad but still adds some freshness and texture.

Mint is another great option for a beet salad. Its cool, refreshing flavor balances the earthiness of the beets and can help cut through any richness from other ingredients like feta cheese.

Is balsamic vinegar gluten free?

Balsamic vinegar is a popular dressing used in many salads, but does it contain gluten? 

The answer to this question depends on the type and brand of balsamic vinegar you use. Traditional balsamic vinegar is made with only two ingredients: cooked grape must and wine vinegar, which makes it naturally gluten-free. 

However, some commercial brands may add other ingredients like caramel color, flavors, or thickeners that could potentially contain traces of gluten.

If you have celiac disease or high sensitivity to gluten, it’s essential to read the label carefully before using any balsamic vinegar product. Look for certifications like “gluten-free” or “certified by Celiac Association” to ensure its safety.

storing

It is always best to store beet and carrot salad with feta cheese within two hours of cooking in a closed container in the refrigerator. It will keep fresh for up to five days. You can serve the salad cold or at room temperature.

If you enjoy beets, try one of these easy recipes, the Healthy Beet Salad or the Healthy Vegetarian Ukrainian Borscht.

My take on beet and carrot salad with goat cheese

This delicious beet and carrot salad with goat cheese is a delicious and nutritious way to add color and flavor to your meals. Beets and carrots are packed with most of the nutrients that your body needs and can help boost your immune system and improve digestion. 

Adding green onions will enhance the flavors of the vegetables, while feta cheese provides saltiness to contrast the sweetness of beets and carrots. Finally, balsamic vinegar is a simple dressing option that packs a punch of flavors and complements the earthy taste of beets and carrots. Enjoy this tasty salad with our favorite Crispy Chicken a l’Orange YUM!

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Many thanks!

Kristina xx