Roasted Beet and Avocado Salad Recipe — Registered Dietitian Columbia SC - Rachael Hartley Nutrition (2024)

This roasted beet and avocado salad is a simple and colorful side salad for entertaining! You can toss in chick peas or throw on a turkey burger patty for extra protein to make it a main dish! The combination of flavors from the creamy goat cheese and roasted beets will have you dreaming about this salad for weeks. The options are endless with this versatile recipe, try it out for your next gathering!

Roasted Beet and Avocado Salad Recipe — Registered Dietitian Columbia SC - Rachael Hartley Nutrition (1)

Guys, I promise I'm not sharing this recipe the day after Thanksgiving because I think you need to have a salad. Seriously, go have some stuffing for breakfast! If I was home with a fridge full of leftovers, that's what I'd be doing before spending the day makingturkey soup!

I made this roasted beet and avocado salad last week for cookbook club and thought it was too easy and tasty not to share.Have you ever heard of a cookbook club? The premise is so fun, I don't know why the trend died back in the day.

A friend of mine decided to start a one after reading this article.The premise is simple - pick a cookbook, the host makes the main and the other attendees make the appetizers, co*cktails and sides.

What's great is that for the time it takes to prepare one dish, you get to try as many dishes as there are attendees. Perfect for those cookbooks where you want totry everything in it. Plus, since it all comes from the same cookbook, everything pairs well together.

For our first cookbook club, we chose Clean Slate. Kind of a perfect choice the week before Thanksgiving. It's a cookbook I already own and cook from pretty regularly, so I was excited when all the dishes at the party were ones I hadn't tried before. Some of the highlights were spinach pie, a sweet potato, farro and dill salad, and chicken paillards with squash and spinach, and the yummiest chocolate bark. This roasted beet and avocado side salad was the perfect appetizer for the heartier sides and main dish!

How to Roast Beets:

Roasting the beets for this roasted beet and avocado salad transforms the texture from crunchy into tender and silky. You can cook beets by boiling them, but roasting them brings out the beets natural sweetness and earthy flavor.

When picking beets at the grocery store, you want to chose ones that are firm and not squishy. To prepare them, cut off the leafy top close to the top of the beet, wash the beet really well to remove any dirt. Dry them off and rub with a little olive oil, then loosely wrap them in aluminum foil. Place the wrapped beets on a rimmed baking sheet to catch any juice, and then put the pan in a preheated oven at 425 degrees. Roast the beets for about 45 - 60 minutes or until the beets are tender. If you have beets of various sizes, be sure to check the smaller beets first as they’ll cook faster. You can check them by inserting a sharp knife into the beets through the foil - they should feel tender.

Once the beets are finished cooking, set them to the side to cool down until it’s safe to touch. Next you’ll want to remove the skin by holding a beet with a paper towel in one hand and using the other hand to rub the beet with the excess paper towel. This process should remove the skin easily and then you’ll be ready to slice your beets. You just might want to wear gloves through this process, unless red beet-stained hands is a look you want to rock.

Serving Suggestions for Roasted Beet and Avocado Salad

While this roasted beet and avocado salad recipe is super enjoyable as is, it’s very versatile you could definitely bulk it up into a main dish! A few examples would be adding protein such as chickpeas, rotisserie chicken or canned tuna. It would also be great paired with these other recipes from the blog:

  • Kabocha, Kale and Roasted Garlic Soup

  • Simple White Bean Soup with Feta and Olives

  • Everything Bagel Salmon Burger

  • Lentil Pasta with Roasted Fingerlings, Kale and Garlic Chips

  • Sausage and Mustard Green Orecchiette

  • Pumpkin, Pear and Gorgonzola Flatbread

  • Chard Stuffed Acorn Squash

  • Kale, Mushroom and Blue Cheese Quiche

Avocado Tips:

Picking our produce can be very intimidating if you are unsure of what exactly to look for. Avocados can be tricky but I’ve come up with a few guidelines that always help me choose the best avocado. Some people will tell you to just go by the color of the avocado but I prefer to go by the firmness. Just like other fruits or vegetables, you don’t want to pick one that is very mushy. You want the avocado to give in just a little bit when you squeeze it. That way you know its ripe and ready to eat. If you want to pick an avocado a day or two ahead of time, opt for a firm avocado that does not give in when you squeeze it.

If you only end up using half of an avocado and want to save the rest, use the side without the seed in the middle, wrap it in plastic wrap, and store in the refrigerator. If it is already starting to ripen quicker than you’d like, try squeezing some lemon or lime juice on top to delay the ripening!

This roasted beet and avocado salad recipe has been updated to give you the best content possible.

Serves: 6

Ingredients

  • 3 medium beets

  • 6 radishes, thinly sliced

  • 2 avocados, sliced

  • 2 ounces goat cheese

  • 7 ounces arugula

  • 2 tablespoons red wine vinegar

  • 2 tablespoons extra virgin olive oil

  • Salad seasoning mix, optional, for garnish (I used salad mix from Spices and Tease)

Instructions

  1. Preheat oven to 425 degrees. Wrap beets loosely in aluminum foil and place in the hot oven. Roast 45-60 minutes until tender.

  2. Remove from oven and set aside to cool in the foil. Once cool enough to handle, rub the skin off the beets and discard. Thinly slice.

  3. Divide arugula evenly between salad plates. Top with beet slices, radish, avocado, and goat cheese. Whisk vinegar and olive oil in a small bowl. Season with salt and pepper. Drizzle over the salad.

If you like this roasted beet and avocado salad recipe, you might also like:

Roasted Beet and Avocado Salad Recipe — Registered Dietitian Columbia SC - Rachael Hartley Nutrition (6)

, Recipe, salad

Rachael Hartley

arugula, avocado, beets, grain free, radish, Recipe, vegetarian, entertaining, roasted vegetables, gluten free

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Roasted Beet and Avocado Salad Recipe — Registered Dietitian Columbia SC - Rachael Hartley Nutrition (2024)

FAQs

Is beetroot and avocado good for you? ›

Packed with fiber and monounsaturated fats, avocados are one of the best foods to eat to fight inflammation. Combined with beets, which contain their own inflammation-fighting phytochemicals, you'll get a lunch that packs a healthy punch.

How many carbs are in a roasted beet salad? ›

Red Stag Supperclub Roasted Beet Salad (1 serving) contains 20g total carbs, 15g net carbs, 23g fat, 13g protein, and 330 calories.

Do beets spike blood sugar? ›

Beets may help lower blood sugar and insulin

Beets are rich in phytochemicals that have been shown to have a regulating effect on glucose and insulin in humans. A 2014 study investigated the effects of beetroot juice on blood glucose levels after eating.

Does beetroot spike blood sugar? ›

Beetroot is low in carbohydrates as compared to other root vegetables, making it a considerable option for diabetics. It is a good source of fibre which helps to increase satiety and slow down the absorption of carbohydrates preventing sudden spikes in blood sugar levels.

Do roasted beets have a lot of sugar? ›

It's true that beets do have more sugars than many other vegetables—about 8 grams in a serving of two small beets. But that's hardly the same as getting 8 grams of sugars from a cookie. "Beets are high in fiber, which traps the sugar and slows its absorption into the bloodstream," Linsenmeyer says.

Can diabetics eat beet salad? ›

Are beets okay for a diabetes diet? Beets make a great addition to a diabetes diet not only because they are low in calories, but also since one cooked cup contains only 13g carbohydrate. Rich in fibre they can also help prevent surges in blood sugar levels.

How healthy are roasted beets? ›

Packed with nutrition, beets have antioxidants like betalains that fight cell damage and inflammation, potentially offering protection against cancer and heart disease. Health benefits of beets include more stamina during exercise, heart disease and stroke prevention, and lower blood pressure.

What should you not take with beetroot? ›

Beetroot juice is rich in nitrates, which might negatively interact with certain blood pressure-lowering medicines, leading to a severe drop in blood pressure.

Is it OK to eat beetroot everyday? ›

Can you eat beets everyday? It's always best to follow a varied diet. Eating a small amount of beetroot every day is unlikely to do any harm, but a high intake could lead to low blood pressure, red or black urine and feces, and digestive problems for anyone with a sensitivity to the nutrients.

What does eating beetroot do to your body? ›

Beetroot and its juice help your heart and lungs work better during exercise. Nitric oxide from beets increases blood flow to your muscles. Some athletes eat beetroot or drink beet juice when exercising to improve their performance. Beets are rich in folate (vitamin B9), which helps cells grow and function.

Can beetroot burn belly fat? ›

There is no evidence to suggest that beetroot can directly burn belly fat. Beetroot is healthy and nutritious. But no single food can cause fat loss in a specific body area. Following a balanced, calorie-controlled diet and engaging in regular physical activity are essential.

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