Raw Beet Salad Recipe
Vibrant Raw Beet Salad is a nutrient powerhouse—rich in fiber, plant protein, antioxidants, and anti-inflammatory compounds. Easy, delicious, and ideal for meal prep.
Servings: 3 servings
Calories: 225kcal
Equipment
- Spiralizer or grater
- Immersion blender or blender
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
Calories: 225kcal | Carbohydrates: 33g | Protein: 11g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 0.3g | Sodium: 201mg | Potassium: 738mg | Fiber: 8g | Sugar: 18g | Vitamin A: 797IU | Vitamin C: 34mg | Calcium: 73mg | Iron: 4mg
