Beetroot, Spinach and Feta Salad Recipe

Beetroot, Spinach & Feta Salad Recipe

The health benefits of beetroot

We have a thriving garden this year.  One of the vegetables we’re growing is beetroot.  Beetroot is, as the name suggests, a root vegetable.  It has multiple health benefits:

  • Nutrients include folate (Vitamin B9), manganese, potassium, iron and Vitamin C
  • Improves blood flow and reduces blood pressure
  • Low in calories – one beet has only 43 kCal
  • Versatile – eat raw, cooked or pickled.  The leaves may also be eaten
  • Contains 8-10% carbohydrates, but doesn’t cause a sharp rise in blood glucose levels.  Therefore they are suitable for diabetics.  However they contain fructans, so they are not suitable for low FODMAP diets
  • High in fibre (2-3%)

Source:  Healthline

Beetroot growing in our garden
Beetroot growing in our garden

How to Roast Beetroot

One of my favourite ways to eat beetroot is roasted.  This retains the flavour and doesn’t add fat, salt or sugar to the beets.  Here are the simple directions:

  1. Cut off any leaves, stems and roots.  Scrub the skin with a vegetable scrubbing brush
  2. Wrap the beet in Alfoil.  Use a large piece of Alfoil – it should be enough to wrap the beet in two layers of foil 
  3. Bake in the oven for 45mins – 1 hour depending on the size of the beet.  This large beet took one hour at 200 degrees celsius.  I don’t roast beets on their own, I just put them in a tray and cook them at the same time as other food.
  4. Open the foil up carefully to allow the steam out.  Allow beet to cool
  5. Peel skin of beet with a paring knife
  6. Cut beet into cubes.  Add to salads for colour, texture and flavour
Roasting beetroot, step by step
1. cut off stems and roots.  Scrub skin with a vegetable brush  2. wrap beetroot in a piece of Alfoil (large enough to wrap beet twice)  3. Roast for 45 mins - 1 hour in oven 200 deg celcius  4. Allow to cool then peel with a sharp knife.  Cut into cubes
Roasting Beetroot – Step by Step
1. cut off stems and roots. Scrub skin with a vegetable brush
2. wrap beetroot in a piece of Alfoil (large enough to wrap beet twice)
3. Roast for 45 mins – 1 hour in oven 200 deg celcius
4. Allow to cool then peel with a sharp knife. Cut into cubes

Beetroot, Spinach and Feta Salad Recipe

Ingredients

  • 2 roast beetroot, cubed
  • 2 cups baby spinach, washed
  • 60 g Reduced Fat Feta Cheese, cut into small pieces or cubed
  • 20 ml Greek Salad Dressing or Vinaigrette
  • 1 Lebanese cucumber, cubed
Beetroot, Spinach and Feta Salad - Basic Recipe
Beetroot, Spinach and Feta Salad – Basic Recipe

Optional Ingredients – choose one or more

  • 1 cup roast pumpkin or sweet potato
  • 20 olives
  • 2 tablespoons pine nuts, or sunflower kernels or pumpkin seeds (roasted)
  • 1 cup cherry tomatoes
  • 1 cup snow peas

Combine ingredients.  Serves two

Total calories per serve 130 kCal (for basic recipe)

Carbs 12.6 g

Fat 5.2 g

Protein 9.2 g

Beetroot, Spinach and Feta Salad with optional Roast Pumpkin
Beetroot, Spinach and Feta Salad with optional Roast Pumpkin
Beetroot, Spinach and Feta Salad Recipe

Beetroot, Spinach and Feta Salad Recipe

Christina Henry
An easy, nutritious recipe which may be customised to suit your taste with optional extra ingredients.
Prep Time 30 mins
Cook Time 1 hr
Total Time 1 hr 30 mins
Course Main Course, Salad, Side Dish
Cuisine Mediterranean
Servings 2 people
Calories 130 kcal

Equipment

  • Vegetable Scrubbing Brush
  • Alfoil
  • Sharp knife
  • Colander
  • Serving Dish

Ingredients
  

  • 2 roast beetroot cubed
  • 2 cups baby spinach washed
  • 60 g Reduced Fat Feta Cheese cut into small pieces or cubed
  • 20 ml Greek Salad Dressing or Vinaigrette
  • 1 Lebanese cucumber cubed
  • OPTIONAL INGREDIENTS: CHOOSE ONE OR MORE
  • 1 cup roast pumpkin or sweet potato
  • 20 olives
  • 2 tablespoons pine nuts or sunflower kernels or pumpkin seeds (roasted)
  • 1 cup cherry tomatoes
  • 1 cup snow peas

Instructions
 

  • Combine ingredients. Serves two

Notes

Beetroot, Spinach and Feta Salad Recipe
The basis of this healthy salad is roast beetroot, baby spinach and feta cheese.
Total calories per serve 130 kCal (for basic recipe)
Carbs 12.6 g
Fat 5.2 g
Protein 9.2 g
Keyword Easy, Healthy

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