This Beet and Arugula Salad with Goat Cheese is so colorful and vibrant! It's a combination of delicious flavors with sweet earthy beets, arugula, and creamy goat cheese all topped with a simple homemade Maple Balsamic Vinaigrette!
As a dietitian, I love finding creative ways to sneak in root veggies like beets. They have a beautiful color that comes from powerful plant compounds, are a good source of fiber, and have anti-inflammatory and antioxidant properties.
I recently had the pleasure of my mom staying with me for a girl’s evening and we made this salad. After agreeing it's the best beet salad recipe we've ever had, I decided that of COURSE I had to share it with you!
Even if you aren't a beet lover, give this recipe a try! The delicious balsamic dressing and other salad ingredients really enhance the roasted beets. It's a perfect salad to impress your friends and family with at your next dinner party or enjoy as a light lunch.
If you like the Maple Dressing, try this Fall Pasta Salad made with the same one! 😊
More Healthy Salad Recipe
- Kale & White Bean Salad
- Beet and Butternut Squash Salad
- Asian Crunch Salad
- Harvest Kale Salad
- Pear & Arugula Salad
- Mediterranean Chickpea Salad
- Cucumber Tomato Salad (Greek)
Key Ingredient Notes and Substitutions
This Beet and Arugula Salad is made with simple ingredients. Below are some ingredient notes. Check the recipe card at the bottom for measurements.
Salad Ingredients
- Beets - you'll roast the beets for this recipe and you can use either red beets or golden beets. You can buy beets in the produce section at the grocery store or at your local Farmers' Market either with or without beet greens attached. They are in season in late summer and fall, but you can find them year-round. To make this recipe even easier, feel free to use packaged cooked beets.
- Fresh Arugula - the peppery flavor in arugula pairs perfectly with the beets and balsamic. Arugula contains iron, potassium, vitamin A, and calcium. Look for baby arugula which is sweeter than adult arugula. You can substitute with different leafy greens like baby spinach or kale.
- Goat Cheese - soft goat cheese is creamy and decadent and pairs beautifully with roasted beets. You can find it near the delicatessen with the other cheeses at the grocery store. Goat cheese provides some protein, calcium, and phosphorus. If you don't like goat cheese, feta cheese is a good alternative!
- Walnuts - crunchy walnuts are a great pairing with the earthy flavor of beets and tangy goat cheese. They also add extra protein, fiber, and vitamin E which has been shown to support brain health. Buy nuts in bulk to save some money. Feel free to use a different nut if you don't like walnuts. Crunchy pistachios or pepitas go great with the flavors in this healthy salad.
- Apple - add a little extra sweetness with apple slices. I use Honeycrisp apples, but you can use any variety of apples you like. If you aren't into apples, use cara cara oranges or grapefruit instead.
- Shallot - this is optional, but I add sliced shallot. If you prefer a stronger onion flavor, replace the shallot with red onion.
Dressing Ingredients
You can use a store-bought Balsamic Dressing for this Roasted Beet Arugula Salad. But if you want to make a homemade Maple Balsamic dressing, here are the ingredients you will need.
- Extra-Virgin Olive Oil - extra virgin olive oil is olive oil in it’s purest form (least processed) so it retains all the antioxidants and nutrients from the olive itself. If accessible, I suggest using high-quality extra virgin olive oil for the best taste. Olive oil is high in oleic acid, a monounsaturated fat that can reduce inflammation and has been shown to improve brain health.
- Balsamic Vinegar - use a balsamic that is aged for best flavor.
- Dijon Mustard - a little bit of dijon is my favorite way to add tang and spice to this dressing and it is an emulsifier.
- Maple Syrup - a touch of sweetness to balance out the other salty and savory flavors in this dressing.
- Garlic - fresh minced garlic for more flavor.
- Kosher Salt & Black Pepper - to tie everything together.
How to Make a Beet and Arugula Salad
Below are the instructions for how to make this recipe with some visuals I hope are helpful! Check out the recipe card at the bottom for the full recipe.
Step 1 - Instructions to roast beets. If using pre-cooked beets, skip ahead to step 2. Preheat oven to 400℉ (200°C). Wash beets and cut off the ends with a sharp knife. If using large beets, cut them in half to help them cook a bit faster. Coat them in extra virgin olive oil, salt, and pepper. Wrap each beet in a large piece of foil. Each beet will have its own foil packet. Place them in a single layer on a sheet pan or baking dish and roast in the oven for 45-60 minutes. When the beets are easily pierced with a fork, remove them from the oven and let them cool. Remove the beet skin with a paper towel or under cold water. Slice or dice the beets to your preferred size.
Step 2 - While the beets are roasting, slice your apple and shallot. Set aside. Make the Maple Balsamic Dressing by whisking the dressing ingredients in a small bowl or shaking them in a mason jar.
Step 3 - In a medium bowl or large bowl, add the arugula. Top the bed of arugula with roasted beets, apple slices, shallot, walnuts, and goat cheese.
Step 4 - Drizzle the dressing on top of the salad. Give it a toss and enjoy!
Video of How to Make a Beet and Arugula Salad
Here is a video of how to make this recipe that I hope is helpful!
Meal Prep and Storage
- Meal Prep - roast the beets and make your dressing ahead of time so they're ready to go when you want to assemble the salad.
- Storage - store leftovers of this roasted beet salad in the refrigerator in an airtight container for up to 2-3 days. I suggest storing the salad ingredients separately from the dressing so the salad doesn't get soggy. The dressing will stay good in the fridge for up to 4-7 days.
Dietitian Tip
One of the best ways to ensure you'll eat (and enjoy!) your vegetables is to make sure they taste great by choosing combinations that pair well together. And my secret weapon to convert any veggie-hater into a lover is to add a great sauce or dressing. Making a homemade dressing that contains nutrient-rich ingredients like the Maple Balsamic used in this Beet and Arugula Salad is a double win: flavor + nutrition. 😊
Expert Advice
- Use beets that are around the same size so they cook evenly.
- The beets are done cooking when they pierce easily with a fork. Smaller beets will take around 40 minutes and larger beets will take about an hour.
- Save time by using pre-roasted beets
- I suggest using baby arugula. Baby arugula is harvested while it is young and it's more mild in flavor.
FAQs
While healthy means something different to everyone, this Beet and Arugula Salad in a nutrient-rich option. Beets contain several important nutrients including dietary fiber for gut health, plant protein, and several vitamins and minerals -copper, manganese, folate, and vitamin C to name a few. Beets also contain a nutrient called betalains which are plant pigments that have anti-inflammatory and antioxidant properties. And a recent research study presented in the Journal of Human Hypertension showed that both beetroot juice and cooked beets were effective at improving blood pressure and reducing inflammation in the body. Arugula is a low-calorie food that provides vitamin K, iron, potassium, and dietary fiber. This recipe also contains important nutrients for brain health and heart-healthy fatty acids from the olive oil in the dressing and protein from the goat cheese and walnuts.
Absolutely! I use fresh beets because they are less expensive and super easy to roast at home. But if you don’t have time or don’t want to make your own beets, you can also use pre-cooked beets. 😊 If you are buying pre-roasted beets, I suggest looking for plain roasted beets, not pickled or flavored beets.
One of the good things about this salad is that it's versatile. You could serve it as a main dish with your favorite protein on top. Chicken, shrimp, steak or salmon would work here. If you want to keep it plant-based, add quinoa, tofu, or roasted chickpeas on top. It also makes a great side dish on it's own! My favorite way to enjoy it is with a couple of scoops of Rotisserie Chicken Salad on top!
Related
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I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram….I LOVE knowing there’s people out there trying out my recipes! 🙂 IG: @mallorythedietitian
📖 Recipe
Beet and Arugula Salad with Goat Cheese
Ingredients
- 6 beets, small or medium sized (or 4 large, you can use packaged cooked beets to save time).
- 1 tablespoon extra-virgin olive oil
- 5 oz arugula (about 5 cups)
- ¼ a large apple, sliced (I use Honeycrisp variety)
- ½ a shallot, sliced
- ½ cup goat cheese
- ½ cup walnuts
For Dressing
- ⅓ cup extra virgin olive oil
- 3 tablespoon balsamic vinegar
- ½ tablespoon dijon mustard
- 2 tablespoon maple syrup
- 1 clove garlic, minced
- ¼ teaspoon kosher salt (more to taste)
- dash black pepper
Instructions
- Instructions to roast beets. If using pre-cooked beets, skip ahead to step 2. Preheat oven to 400℉ (200°C). Wash beets and cut off the ends with a sharp knife. If using large beets, cut them in half to help them cook a bit faster. Coat them in extra virgin olive oil, salt, and pepper. Wrap each beet in a large piece of foil. Each beet will have its own foil packet. Place them in a single layer on a sheet pan or baking dish and roast in the oven for 45-60 minutes. When the beets are easily pierced with a fork, remove them from the oven and let them cool. Remove the beet skin with a paper towel or under cold water. Slice or dice the beets to your preferred size.
- While the beets are roasting, slice your apple and shallot. Set aside. Make the Maple Balsamic Dressing by whisking the dressing ingredients in a small bowl or shaking them in a mason jar.
- In a medium bowl or large bowl, add the arugula. Top the bed of arugula with roasted beets, apple slices, shallot, walnuts, and goat cheese.
- Drizzle the dressing on top of the salad. Give it a toss and enjoy!
Video
Notes
- Use beets that are around the same size so they cook evenly.
- The beets are done cooking when they pierce easily with a fork. Smaller beets will take around 40 minutes and larger beets will take about an hour.
- Save time by using pre-roasted beets.
- I suggest using baby arugula. Baby arugula is harvested while it is young and it's more mild in flavor.
- Meal Prep - roast the beets and make your dressing ahead of time so they're ready to go when you want to assemble the salad!
- Storage - store leftovers of this roasted beet salad in the refrigerator in an airtight container for up to 2-3 days. I suggest storing the salad ingredients separately from the dressing so the salad doesn't get soggy. The dressing will stay good in the fridge for up to 4-7 days.
References: USDA, Harvard T.H Chan School of Public Health, American Pistachio Growers, Healthline, Bon Apetite, Medical News Today, Something Swanky
Sharon Brown
Love this salad! I eat it for a meal.
Mallory
Thank you so much for taking time to leave a review!! I am so happy to hear that you love the salad! I will have to come over and we can make it together soon. ❤️
-Mal
Linda
I made this as a side for dinner last night. I used canned beets and spring mix since that is what I had on hand. Thank you, Mallory, for sharing this recipe. It was so very good and I will be making it again. My family loved it.
Mallory
Hi Linda,
Thank you so much for taking time to leave a review! I love those substitutions and I'm so so happy you and your enjoyed the salad!😊
-Mallory
Karen Dowdle
Arugula beets and goat cheese are my favorite salad ingredients. The maple balsamic dressing put it over the top. Perfect for our veggie night dinner!!
Mallory
Hi Karen, thank you so much for taking time to leave a comment!!! I'm so happy to hear that you enjoyed it - it means so much to me! Have a great day. -Mallory