Arugula, Apple, Beet Salad

(Updated 5-08-24)

EASY Arugula, APPLE, BEET SALAD RECIPE

In the world of salads, diversity is not just the spice of life; it’s also a cornerstone of good health. I want to introduce you to a vibrant dish that combines flavor, texture, and nutritional benefits in every bite: the Arugula Beet Salad with Apples, accompanied by a zesty vinaigrette.

This Arugula, Apple, and Beet Salad is very easy to make with pre-packaged arugula or a mix of arugula and spinach.

If you find beets pre-cooked at the store, it’s even easier. Costco used to sell them, but I couldn’t find them recently. However, you can find them at Whole Foods Market,  Sprouts, Vons, and other stores. Put in your zip code at lovebeets.com and find out where. The best type of beets to use are pre-cooked, which come already boiled and air-sealed in a package, so this is great to keep around for weeks.

Arugula Apple Beet Salad

Why Beets Shine in a Plant-Based Diet

Beets are a standout ingredient, especially valuable in a plant-based diet, for several reasons. First, they are a fantastic source of fiber, essential for digestive health and maintaining a feeling of fullness, which can aid in weight management. Beets are also rich in vitamins and minerals, including potassium, which helps regulate nerve signals and muscle contractions, and manganese, crucial for bone formation and nutrient metabolism.

Moreover, beets are high in nitrates, which can improve blood flow and lower blood pressure, benefiting cardiovascular health. Their vibrant color, attributed to the antioxidant betalain, not only makes dishes visually appealing but also helps combat inflammation and oxidative stress in the body.

Beets also contain powerful blood-purifying components, which are important for a properly functioning immune system. Beets and beet juice can actually lower your blood pressure. Don’t believe it? Check out this article, Beetroot Juice, and Blood Pressure: A Study Funded By The British Heart Foundation, and see for yourself.

The Salad Ingredients

• Arugula and Spinach: This salad starts with a base of arugula, possibly blended with spinach. Arugula, a peppery leafy green, offers a wealth of vitamins A, C, and K and is known for its bone-strengthening properties. Spinach, if used, enhances the mix with its high iron and folate content—essential for oxygen transport in the blood and cell growth, respectively.

• Apples: Adding chopped apples not only infuses a crisp, sweet contrast to the earthy beets but also brings a boost of dietary fiber and vitamin C, crucial for immune health and skin integrity.

• Walnuts: A sprinkle of chopped walnuts not only adds a delightful crunch but also supplies omega-3 fatty acids, known for their anti-inflammatory properties and brain health benefits.

The Vinaigrette

To dress this nutrient-dense salad, a homemade vinaigrette of white wine champagne, or apple cider vinegar provides a tart foundation, complemented by a teaspoon of prepared yellow mustard for zest and a touch of maple syrup for natural sweetness. The addition of water helps emulsify the dressing while keeping it light, and a seasoning of salt and black pepper rounds out the flavors.

You won’t want to miss these other delightful recipes:

• Arugula, Orange and Beet Salad
• Vegan Caprese Salad with Blackberry & Watermelon
• Corn, Tomato Salad
• Oil-Free Beet Hummus
• Low-Fat Broccoli Salad

You can enjoy this beautiful salad all year round. All you need to do is chop the beets and apple, toss them into a bowl with the arugula and/or spinach and whisk together your dressing.

Top with some brain-boosting, omega-rich walnuts for a nice crunch, and you have a delicious, sweet and tangy salad that’s so fresh, full of flavor, and extremely satisfying—not to mention visually beautiful.

How to Roast Beets

Preheat oven to 375 degrees. Trim tops to about 1/2 of beets and save for another meal. Rinse any dirt or debris from the beets – some may need to be scrubbed clean. Put beets on a large piece of aluminum foil. (Optional: drizzle with olive oil, salt, and pepper.) Fold foil over the beets and place them in an oven-proof container. Roast for 50-60 minutes or until beets are tender. Cool and remove skins after cooled and wear gloves if you don’t want your fingers to become red, although it does rinse off easily.

Salad Preparation Tips

After roasting the beets, rough chop them and combine them in a salad bowl with the arugula (and spinach, if using), the chopped apples, and walnuts. Drizzle the prepared vinaigrette over the top and gently toss to ensure every leaf and piece is beautifully coated.

If nuts are an allergen, you can always replace them with high-fiber, mineral-rich sunflower seeds, pumpkin seeds, or omega-rich hemp seeds.

Other Beets Recipe Ideas

Beets are not only nutritionally robust but also incredibly versatile in the kitchen. Their earthy sweetness can elevate a variety of dishes. Here are some creative ways to incorporate beets into your plant-based meals:

1. Beetroot Hummus

Adding roasted or boiled beetroot to your traditional hummus recipe not only imparts a beautiful, vibrant pink hue but also enhances the hummus with a sweet, earthy flavor. Blend cooked beets with chickpeas, tahini, lemon juice, garlic, and spices for a colorful twist on this classic dip.

2. Beet and Berry Smoothies

For a nutrient-packed start to your day, blend cooked or raw beets with berries, bananas, a handful of spinach, and plant-based milk. Beets will add fiber and antioxidants without overpowering the sweet fruit flavors.

3. Roasted Beet Salad

Apart from the Arugula Beet Salad, you can create a warm beet salad by roasting beets with a drizzle of olive oil, salt, and pepper. Serve them over mixed greens with nuts and seeds. Drizzle with balsamic reduction for a touch of sweetness.

4. Beetroot Risotto

Stir finely grated beetroot into a risotto to create a stunning and delicious main dish. The beets add a creamy texture and a rich, deep red color to the risotto. Finish with nutritional yeast or vegan parmesan for a cheesy flavor without the dairy.

Incorporating beets into your diet can be both delicious and beneficial. Whether you use them in salads, snacks, smoothies, or even desserts, beets bring a wealth of nutrients and a burst of color to any dish. Embrace the versatility of beets and let them inspire your culinary creations in a plant-based kitchen.

I’d love to hear your feedback in the comments below for this Arugula, Apple, Beet Salad! If you have a photo, post it on my Facebook page, tag me using the hashtag #plantbasedcooking in your caption, and I won’t miss it!

The Trusted Seal for
Plant-Based Nutrition

• Must be whole food plant-based, contains no animal products
• May be minimally processed
• No added oil
• No added sugars
• No artificial additives or preservatives
• Sodium (mgs) to Calories ratio, 1 ≤ 1
• Total Fiber to Calories, 3g ≥ 100 calories

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Arugula, Apple Beet Salad

Use store-bought beets and toss with bagged arugula and you're halfway there to an elegant, tasty salad.

Prep Time25 minutes mins

Cook Time1 minute min

Total Time26 minutes mins

Servings: 4 servings

1/21x2x3x

Equipment

• Wooden Salad Bowl
• Glass Mixing Bowls with Lids
• Whisk

Ingredients

• 1 5-6 oz bag arugula or a combination of arugula and spinach
• 2 roasted beets * rough chopped
• 1 apple chopped (you could also use mandarin oranges or pears)
• 1/3 cup walnuts chopped

Dressing

• 3 tbsp white wine, champagne or apple cider vinegar
• 1 tsp prepared yellow mustard
• 1 tsp maple syrup
• 2 tbsp water
• salt and black pepper to taste

Cook ModePrevent your screen from going dark

Instructions

• Put all of the salad ingredients a large salad bowl.
• Whisk dressing ingredients in small bowl.
• Pour over salad and toss.
• *Roasting beets: Preheat oven to 375 degrees. Trim tops to about 1/2 of beets and save for another meal. Rinse any dirt or debris from the beets - some may need to be scrubbed clean. Put beets on a large piece of aluminum foil. (Optional: drizzle with olive oil, salt, and pepper.) Fold foil over the beets and place in an oven-proof container. Roast for 50-60 minutes or until beets are tender. Cool and remove skins.

Notes

Nutrition

Nutrition Facts

Arugula, Apple Beet Salad

Serving Size

 

2 g

Amount per Serving

Calories

123

% Daily Value*

Fat

 

6.8

g

10

%

Saturated Fat

 

0.7

g

4

%

Cholesterol

 

0

mg

0

%

Sodium

 

65.3

mg

3

%

Carbohydrates

 

15.1

g

5

%

Fiber

 

3.7

g

15

%

Sugar

 

10.4

g

12

%

Protein

 

2.9

g

6

%

Vitamin A

 

50

IU

1

%

Vitamin C

 

9.1

mg

11

%

Calcium

 

40

mg

4

%

Iron

 

1.1

mg

6

%

* Percent Daily Values are based on a 2000 calorie diet.

The nutrition information is a rough estimate. Values will vary based on variables like specific brand or type of product used. To obtain the most accurate representation, it’s recommended that you calculate your own with the actual amount and type of ingredient used.

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