By Mayo Clinic Staff
Dietitian's tip:
Beets contain vitamin C and folate.
To make this plant based, leave out Gorgonzola cheese.
Number of servings
Serves 8
- Diabetes meal plan
- DASH diet
- Low-sodium
- Heart-healthy
- Weight management
- Plant-based
- Meatless
- Healthy-carb
- Kidney diet
Ingredients
- 1 small bunch beets, or enough canned beets (no salt added) to make 3 cups, drained
- 1/4 cup red wine vinegar
- 3 tablespoons balsamic vinegar
- 1 tablespoon olive oil
- 1 tablespoon water
- 8 cups fresh salad greens
- 1/4 cup chopped apple
- 1/4 cup chopped celery
- Freshly ground pepper
- 3 tablespoons chopped walnuts
- 1/4 cup gorgonzola cheese, crumbled
Directions
Steam raw beets in water in saucepan until tender. Slip off skins. Rinse to cool. Slice in 1/2-inch rounds. In a medium bowl, toss with red wine vinegar.
In a large bowl, combine balsamic vinegar, olive oil and water. Add salad greens and toss.
Put greens onto individual salad plates. Top with sliced beets, and chopped apples and celery. Sprinkle with pepper, walnuts and cheese. Serve immediately.
Nutritional analysis per serving
Serving size: 1 cup lettuce and 1/2 cup beets
- Total carbohydrate 9 g
- Dietary fiber 2.5 g
- Sodium 115 mg
- Saturated fat 1.5 g
- Total fat 5 g
- Trans fat 0 g
- Cholesterol 5 mg
- Protein 3 g
- Monounsaturated fat 2 g
- Calories 90
- Added sugars 0 g
- Total sugars 6 g
- Potassium 294 mg
- Fats and oils 1/2
- Vegetables 2
- Nuts, seeds and dry beans 1/2
- Fats 1
- Nonstarchy vegetables 2
This recipe is one of 400 recipes collected in the "Fix-It and Enjoy-It! Healthy Cookbook" published by Good Books.
July 26, 2022Original article: https://www.mayoclinic.org/healthy-lifestyle/recipes/beet-walnut-salad/rcp-20049929