Looking for a healthy and delicious salad? A beetroot kale salad is a fantastic option, especially when the weather turns cooler. It’s a versatile dish that’s full of flavor, interesting textures, and vibrant colors, making it a feast for the eyes as well as your body.
Beetroot offers a boost of nitrates, which can help improve blood flow. Meanwhile, kale is a nutritional powerhouse, packed with vitamins and minerals.
This article will provide you with a complete guide to creating your own tasty and nutritious beetroot kale salad, so you can enjoy all the benefits this dish has to offer.
Key ingredients: A deeper dive
Let’s take a closer look at the stars of this salad and how to prep them.
Beetroot: Varieties and preparation
You can use any kind of beetroot you like, but this salad really shines when you combine a few different varieties. Look for red beetroot, golden beetroot, and Chioggia beetroot (also known as candy stripe beets) for a colorful and flavorful mix.
Roasting beetroot really brings out its natural sweetness, but you can also boil or steam it. Some people even like to eat it raw, but be sure to slice it very thinly if you’re going that route.
Kale: Choosing and preparing
There are many types of kale to choose from. Lacinato kale (also known as dinosaur kale), curly kale, and cavolo nero are all great options.
No matter which type you choose, be sure to massage the kale with olive oil to help tenderize it. Then, chop it into bite-sized pieces and you’re good to go!
Roasting Beetroot and Kale: A Flavor Explosion
Roasting your vegetables brings out their natural sweetness. When you roast beetroot, you’ll see that the outside caramelizes while the inside becomes wonderfully tender.
Here’s how to roast your beetroot and other vegetables:
- Preheat your oven to 425°F (220°C).
- Place the beetroot and onions on a baking sheet.
- Roast for 10 minutes.
A quick note: beetroot can stain! Wear gloves or coat your hands with oil when you’re handling them. Rub a little oil on your cutting board, too, to protect it from stains.
Building the salad: components and variations
A beetroot kale salad is delicious on its own, but you can also add grains, legumes, nuts, seeds, and cheese to punch up the flavor, texture, and nutrition.
Grains and legumes: adding substance
Bulgur wheat, brown rice, and quinoa are all tasty and nutritious additions to a beetroot kale salad. For legumes, consider lentils or chickpeas. To save time, cook your grains and legumes ahead of time.
Toppings and textures: nuts, seeds, and cheese
A sprinkle of toasted hazelnuts, pecans, or walnuts can add a pleasing crunch and nutty taste to your salad. Feta cheese can add a salty, tangy note.
If you’re following a vegan diet, consider nutritional yeast as a substitute for the taste of cheese. You can also substitute crispy roasted chickpeas for the crunch of toasted nuts.
Plant-based alternatives
Crispy roasted chickpeas are a vegan favorite for adding protein and texture to salads. Another option is roasted aubergine (eggplant) with herbed tahini yogurt.
Dressing it up: Creating the perfect vinaigrette
The right dressing can elevate a simple beetroot kale salad to superstar status. Here’s how to make your own:
Essential ingredients
- Oil: Extra virgin olive oil is a great base.
- Acid: Apple cider vinegar or red wine vinegar adds a tangy kick.
- Sweetener: Maple syrup or honey balances the acidity.
Dressing ideas
Here are a few popular choices:
- Orange-maple dressing
- Maple-Dijon vinaigrette
- Tahini dressing
Tips for making the dressing
- Blend the ingredients until smooth.
- Taste and adjust the seasonings as needed.
- Add a little water to thin the dressing, if necessary.
- Warm the dressing briefly in the microwave to bring out even more flavor.
Seasonal Variations and Adaptations
The best thing about this salad is that you can easily customize it for different seasons and dietary needs.
- Autumn/Winter: For a warm salad, roast the beets and kale. You can also add seasonal veggies like carrots.
- Spring/Summer: Use a lighter dressing and add fresh herbs like mint or basil. Grilled vegetables like zucchini or bell peppers also work well.
- Dietary Adaptations: This salad is naturally vegan and gluten-free. You can easily make it vegetarian by adding feta or goat cheese.
Meal Prep and Storage Tips
This salad is great for meal prepping because you can prepare each component in advance. Here’s how:
- Roast the beets and chickpeas ahead of time. Store them in an airtight container in the refrigerator.
- Make the dressing. Store it in a mason jar in the refrigerator for up to a week.
- Store the components separately. This will keep the kale fresh and prevent the salad from getting soggy.
- Use leftovers. Add any leftover roasted vegetables or cooked grains you have on hand.
Putting It All Together
Beetroot kale salad offers a trifecta of benefits: It’s good for you, it’s versatile, and it’s delicious. You can enjoy it as a light lunch, a satisfying dinner, or a side dish. It’s easy to make, and it travels well if you want to pack it for lunch.
Feel free to experiment with the ingredients and flavors to make the recipe your own. Use the recipe here as a jumping-off point, and adjust the measurements based on your preferences.
With a little creativity, you can create a nourishing and satisfying meal that you’ll look forward to eating again and again.