Beet and Feta Salad
Don’t have a microwave? Roast the beets for this salad in the oven for about an hour instead.
Best Health Magazine, September 2008; Photo: Dominique Vorillon/Foodpix/Jupiterimages
| Servings |
| 6servings (as a generous side dish) |
| Servings |
| 6servings (as a generous side dish) |
Ingredients
- Dressing
- 2 tbsp balsamic vinegar
- juice of one orange
- 1 tsp orange peel grated
- 1 garlic clove minced
- 1 tsp Dijon mustard
- 2 tbsp olive oil
- pepper
- Salad
- 80 g feta cheese (try a low-fat variety)
- 8 small red and golden beets (2-inch diameter), (leave the skin on while cooking, to retain nutrients)
- 8 prunes pitted and halved (antioxidants)
- 1/2 cup canned chickpeas drained and rinsed (they contain plenty of folate)
- 1 bunch baby spinach (250 g), (optional) (Tip: You can also mix in the beet greens, which are nutritional powerhouses)
- 1/2 cup Italian parsley (high in vitamins A, C and several B vitamins)
Servings: servings (as a generous side dish)
Units:
|
Ingredients
Servings: servings (as a generous side dish)
Units:
|
Instructions
- Wash and trim (but don’t yet peel) beets, then place in a microwave-proof dish with 1 in. (2.5 cm) of water, and cover. Cook on high for 10-12 minutes, turning beets halfway through; let cool.
- Meanwhile, for dressing, combine vinegar, orange juice and peel, garlic and Dijon mustard. Whisk in olive oil, and season with pepper.
- When beets are cool, peel and slice. Combine with parsley, prunes and chickpeas. Drizzle beet salad with dressing and serve over baby spinach, if desired. Top with feta.
Recipe Notes
Per serving: 246 calories, 9 g protein, 11 g total fat (5 g saturated fat), 30 g carbohydrates, 7 g fibre, 25 mg cholesterol, 458 mg sodium
