Vibrant Raw Beet Salad is a nutrient powerhouse—rich in fiber, plant protein, antioxidants, and anti-inflammatory compounds. Bright, crunchy, and packed with plant-powered nutrients—made by a Registered Dietitian. Tossed with protein-rich chickpeas and a creamy, oil-free dill dressing made from pumpkin seeds, lemon, garlic, and capers, it’s as satisfying as it is refreshing.
Beets bring earthy sweetness and are rich in antioxidants that support circulation and detoxification. Chickpeas add fiber and plant protein to keep you full, while pumpkin seeds contribute bone-building minerals like magnesium and zinc. The Creamy Dill Dressing ties it all together with bold flavor and a nourishing boost.
This Raw Beet Salad recipe was inspired by my Dense Bean Salad, Asian Bean Salad, and Cherry Tomato Salad with Lentils.
Jump to:
Health Benefits of Beets
1. Boosts Nitric Oxide & Blood Flow
Beets are rich in dietary nitrates, which your body converts into nitric oxide—a molecule that relaxes blood vessels, improves circulation, and helps reduce blood pressure. Studies consistently show improved vascular function and lower systolic pressure after consuming beet juice or beets.
2. Anti-Inflammatory and Antioxidant Power from Betalains
Beets contain betalains—plant pigments like betanin—with potent antioxidant and anti-inflammatory properties. These compounds help neutralize free radicals and dampen inflammatory pathways.
3. Reduces Oxidative Stress & Supports Overall Organ Health
Clinical studies link beetroot intake to decreased markers of oxidative stress and improved function in blood vessels, liver, and brain.
4. Enhances Athletic & Cognitive Performance
Thanks to improved blood flow and mitochondrial efficiency, beets may boost exercise endurance and support cognitive function, particularly in older adults.
👩🏼🌾 Ingredients & Health Benefits
Below are some notes about the ingredients from me as an expert in nutrition.
- Beetroot - Support heart and brain health by boosting nitric oxide, reducing inflammation, and fighting oxidative stress with powerful antioxidants like betalains.
- Chickpeas - Add plant-based protein, fiber, and satisfying texture, while helping to keep you full and supporting digestive health. They make this Raw Beet Salad more hearty and balanced.
- Pumpkin Seeds – Rich in magnesium, zinc, and iron, key minerals that help keep your bones strong and healthy.
- Capers – A longevity staple in Mediterranean diets, capers are rich in quercetin, a powerful antioxidant shown to reduce oxidative stress and promote healthy aging.
- Garlic – Enhances iron and zinc absorption from plant-based foods and may help lower blood pressure.
- Parsley – More than a garnish, parsley is packed with vitamin K, vitamin C, and flavonoids that support bone health and fight inflammation.
- Dill - Fresh dill contains natural compounds like flavonoids and phenolic acids that act as antioxidants, helping to protect cells from damage and reduce inflammation, according to lab studies on dill leaf extracts.
- Dates – Adds natural sweetness while offering fiber, potassium, and polyphenols that support digestion and cardiovascular health.
- Lemon Juice – High in vitamin C, lemon not only brightens the flavor but also enhances the absorption of plant-based iron from seeds and greens.
See the printable recipe card below for quantities.
🫛 Substitutions
- Chickpeas - Substitute with edamame, white beans, or sprouted mung beans.
- Pumpkin seeds - Use raw sunflower seeds or soaked cashews for a similar creamy texture.
- Fresh dill - Swap with dried dill (use about ⅓ the amount) or try fresh parsley for a different herby twist.
- Fresh herbs - Substitute the parsley and dill with fresh herbs you have on hand.
- Lemon juice - Use apple cider vinegar for a tangy flavor with gut-friendly benefits.
- Dates - Replace with a splash of maple syrup or omit for a more savory version.
- Garlic - Substitute with garlic powder in a pinch.
For more nutritious dressings, visit my Healthy Dressing Recipes page.
📖 How to Make Dairy-Free Dill Dressing Without Oil
This is an overview. The full instructions are in the recipe card below.
- Wash and peel the beet with a vegetable peeler, then spiralize it (see my spiralizer linked below) or grate it. If spiralizing, use kitchen shears to snip the strands into shorter lengths—this makes the salad easier to toss and eat.
- Make the dressing: Combine the water, lemon juice, garlic, Dijon, dill, parsley, dates, capers with brine, and nutritional yeast in a tall jar that fits your immersion blender.
- Blend until smooth. Then add the pumpkin seeds and blend again until the mixture is creamy and thick.
- Taste and adjust—add a pinch of salt, some pepper, or a splash of olive oil if you like.
- Pour the dressing over the beets, chickpeas, and remaining pumpkin seeds just before serving, or mix it ahead of time—the flavors only get better as they sit.
- Mix well to coat everything evenly and give it a good toss before serving.
✔️ Expert Tips
- For blending: Use a tall jar with a narrow base so the immersion blender fits easily and blends smoothly without splattering. Alternatively, use a high-speed blender if you prefer—blend everything until silky.
- Soak the pumpkin seeds in warm water for 15 minutes if your blender is not powerful.
- Use raw or lightly steamed beets for the best texture and nutrient retention.
- Spiralize or grate the beets depending on your preferred texture—spiralized looks beautiful, grated is faster.
- Cut spiralized beets with kitchen shears into shorter strands to make the salad easier to eat and toss.
- Massage beets lightly with a pinch of salt to soften them if you prefer a more tender texture.
- Toss in advance—the salad gets even better as the flavors meld.
- Store leftovers in the fridge for up to 4 days.
🛒 Shop Recipe Cookware and Ingredients
Note: As an Amazon Associate, I earn from qualifying purchases.
Nisha's Favorites
Get my tried-and-true products.
🍽️ Related Recipes
🙋🏽♀️ Recipe FAQs
Nope! Raw beets are perfectly safe to eat and offer a satisfying crunch along with more preserved nutrients. Just peel and grate or spiralize them for easy eating.
Yes, beets can temporarily stain your hands or cutting board. To avoid this, wear gloves while handling or rinse your hands and tools right after prepping. The color usually fades quickly.
👩🏽🍳 Made this recipe?
Let me know your thoughts on Raw Beet Salad by leaving a ⭐️ rating below or sharing it on Instagram.
Raw Beet Salad Recipe
Want to Save This Recipe?
Enter your email & I'll send it to your inbox. Plus, get great new recipes from me every week!
By submitting this form, you consent to receive emails from Cooking for Peanuts.
Ingredients
- 1 large beet
- ⅔ cup cooked chickpeas
- ⅓ cup pumpkin seeds
- ¼ cup water
- 1 medium lemon juice and zest
- 2 small cloves garlic
- 2 ½ teaspoons Dijon mustard
- ¼ cup chopped fresh dill
- ¼ cup chopped fresh parsley
- 2 Medjool dates pitted
- 1 tablespoon capers preferably reduced sodium
- 1 tablespoon brine from capers
- 1 tablespoon nutritional yeast
Instructions
- Wash and peel the beet with a vegetable peeler, then spiralize it or grate it. If spiralizing, use kitchen shears to snip the strands into shorter lengths—this makes the salad easier to toss and eat.
- Immersion blender method: In a tall jar, blend water, lemon juice, garlic, Dijon, dill, parsley, dates, capers with brine, and nutritional yeast. Add 2 tablespoons of the pumpkin seeds and blend until creamy. Season with salt and pepper.Blender method: Add the water, lemon juice, garlic, Dijon, dill, parsley, dates, capers with brine, nutritional yeast, and 2 tablespoons of the pumpkin seeds to a high-speed blender. Blend on high until creamy. Season with salt and pepper.
- Combine the dressing, beets, chickpeas, and remaining pumpkin seeds in a large bowl for serving or ahead of time to let the flavors meld. Mix well and toss until evenly coated.
Notes
- Use raw or lightly steamed beets for the best texture and nutrient retention.
- Cut spiralized beets with kitchen shears into shorter strands to make the salad easier to eat and toss.
- Start with 2 teaspoons of mustard, as some brands are stronger—add more to taste.
- Fresh herbs - Substitute the parsley and dill with fresh herbs you have on hand.
- Soak pumpkin seeds for 15–30 minutes if your blender isn’t powerful.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Linda says
I pulled a beautiful beet out of my garden and decided to use this recipe, and I’m so glad I did. The dressing is sweet and tasty beyond belief! I will definitely be making this one again. I will say: do not aggressively stir around and mix the ingredients because red plus green equals kind of an off-looking color, and that was my doing. I chopped my beets into dice-sized cubes instead of spiralizing. Nisha’s presentation was beautiful, and it’s worth careful prep because her way appears more appetizing! Next time, I will pour the gorgeous dressing on top as her videos show. Thank you, Nisha!
Nisha Melvani, RDN says
Thank you for giving this beet salad a try! It can be a hrad sell but I really enjoyed it too!
Schalk says
Very nice. I love salads.
Nisha Melvani, RDN says
Thank you so much. I appreciate you commenting.