This isn't just a salad, it's a vibrant, satisfying dish designed to support your heart health. Sweet, earthy roasted beets are tossed with the peppery bite of arugula and crunchy radishes, proving that root vegetables are a perfect match. A zesty lemon-herb vinaigrette ties the flavors together, making it an excellent, high-impact lunch or healthy dinner side. It's packed with fiber and essential nutrients, perfect for low-sodium or diabetic-friendly diets.
Looking for more vibrant, nutrient-rich side dishes like this one? Be sure to explore our full category of healthy salad recipes to discover new meal ideas. You can also perfect your low-sodium eating goals by checking out our guide to low sodium salad dressings that pair perfectly with any of our fresh, heart-healthy bowls.
This salad is a nutrient powerhouse, primarily due to the inclusion of beets and radishes, which are excellent sources of nitrates, antioxidants, and fiber. Pairing these earthy roasted root vegetables with fresh arugula and a heart-healthy olive oil dressing creates a dish that supports digestion and cardiovascular wellness.
Yes, they are a fantastic pairing. The sweet, earthy profile of the roasted beets is perfectly balanced by the sharp, peppery crunch of raw radishes, creating a complex and satisfying flavor dynamic.
Absolutely. Goat cheese is a popular choice for beet salads. For an even lighter or heart-healthier option, you can use a small amount of low-fat feta or omit cheese entirely to keep it dairy-free.
Store leftovers in an airtight container in the refrigerator for up to 3 days. To maximize freshness and prevent the arugula from becoming soggy, try tossing the greens, radishes, and beets separately, then dress individual servings just before eating.
Yes, you can boil the beets until tender (about 30-45 minutes) or steam them. However, roasting offers the best flavor depth and caramelization, which enhances the salad's overall taste.
Extend your weeknight menu with more flavorful side dishes that focus on nutrient-dense vegetables. These recipes incorporate similar cooking methods and fresh, healthy ingredients, making them perfect pairings for any main course.
If you are looking for a complete, satisfying meal, explore our collection of heart-healthy salads designed for maximum fullness. These recipes are protein and fiber-focused, ensuring they serve as the main attraction at dinner or lunch.
Recipe yields 8 servings
Preheat oven to 375°. Rinse beets and place on foil. Wrap beets in foil and seal package shut. Bake until beets are tender, about 45 to 60 minutes, depending on the size of the beets. Remove from oven, open foil carefully, and let cool completely.
With a knife, trim the end of a roasted beet. Wrap a paper towel around the beet, and rub the beet in the paper towel until the skin comes off. Repeat with the remaining beets. Slice the beets.
In a large bowl, combine the sliced beets, onion, carrots, radishes and arugula.
In a small bowl, combine the garlic, lemon juice, oil, basil, thyme, salt and pepper. Add the dressing to the salad and toss. Sprinkle with the blue cheese, almonds and sunflower seeds. Toss gently to combine.
While roasting brings out the beets' natural sweetness and is the recommended preparation, you can also use a pressure cooker or Instant Pot to significantly reduce cooking time. For the Instant Pot, place the beets on a trivet with 1 cup of water, pressure cook on high for 15-20 minutes (depending on size), and then perform a natural pressure release. This yields tender beets much faster for when time is short.
This salad is best served immediately after combining all ingredients, especially if using a softer cheese. If preparing ahead, keep the roasted and sliced beets, the arugula/radish mix, and the dressing in separate containers. Combine and dress the ingredients just before serving. Leftover fully dressed salad can be stored for up to 2 days, but the arugula may wilt. It pairs well with grilled fish or poultry as a healthy side.
For Cheese: If you prefer a dairy-free or milder flavor, substitute the blue cheese with an equal amount of sliced avocado or crumbled walnuts.
For Greens: Spinach or baby kale can be used in place of arugula, though you will lose the signature peppery flavor.
For Nuts/Seeds: Walnuts, pecans, or pepitas (pumpkin seeds) are all excellent heart-healthy alternatives to the almonds and sunflower seeds.
Dressing: Instead of lemon juice, a red wine vinegar or apple cider vinegar base can be used, keeping the ratio of oil to acid the same.