This vibrant beetroot and orange salad is full of flavour and simple to make. The citrusy sweetness of the orange and the earthy sweetness of the beetroot, together with red onion, fresh herbs and a light vinaigrette is a fantastic combination. Made with raw beetroot, this salad is a light and fresh tasting salad that is good to eat as it is to look at!
Tips for preparing this Beetroot and Orange Salad
Buying beets:
Since this is a raw beet salad it is important to use the freshest produce possible. I like to purchase my beets from the farmers market. I like to choose beets with their greens intact, as fresh greens are a sign of fresh beets since the greens wilt long before the root. Most importantly, avoid beets with soft or shrivelled, flabby skin.
Selecting oranges:
As for the oranges, I used a mix. One of my favourites, called Cara Cara is a type of navel orange, with a sweet, pink coloured flesh and no seeds. The other type was Spanish Valencia. Which I think is similar to Navel, it just doesn’t have a navel. 😉 Blood oranges would also be a great choice.
Adding variety:
Using a variety of types of either oranges or beets (such as Chioggia or golden beets) is a great way to vary the colour of your salad. And a little tip: rinsing and draining the julienned raw beetroot twice before adding to the salad with prevent the colour from seeping into everything else. But personally, I want all those extra beetroot juices in my salad!
Best equipment for making a raw beetroot salad:
Sweet, crunchy, messy. There are a number of ways to prepare raw beetroot for this beetroot and orange salad.
- Beets can be grated using the large holes of a box grater. Though, take care to grate your beets on a non-wooden surface because they will stain. And if you want to pull out a bigger piece of equipment than of course you could grate them in a food processor fitted with the shredding blade.
- I prefer to use a mandoline to julienne the beets. It’s quicker than grating by hand. But these things are sharp, so be careful and use the hand guard or protective glove!
- I also have a mandoline with a closed box to catch everything. This is especially good for grating or julienning beets since there is less mess.
Looking for other salad recipes with either oranges or beetroot?
How about trying this delicious recipe for a raw Beetroot and Carrot Slaw , this recipe for Beet Salad with Hazelnuts, Goats Cheese and Poppy Seed Dressing, or try my Citrus Salad with Pistachios and Mint. Otherwise, check out my archive.
Beetroot and Orange Salad
This raw beetroot and orange salad recipe is easy, fresh and packed with flavour. Tossed with red onion, fresh parsley and mint, this salad makes a terrific winter side dish.
CourseSalad, Side Dish
CategoryMediterranean
Prep Time 15 minutes
Total Time 15 minutes
Servings 4
Calories 233 kcal
Autor Elle
Ingredients
For the salad:
- 4medium beetroot (600 g), peeled and coarsely grated or julienned
- 3large oranges,peeled and sectioned (or thinly sliced)
- 1/2small red onion,thinly sliced (or whole one if really small)
- 3tablespoonscoarsely chopped flat-leaf parsley(about 1/2 small bunch)
- 3tablespoonscoarsely chopped mint(about 1/2 small bunch)
For the dressing:
- 4tablespoonsextra-virgin olive oil
- 1tablespoonred wine vinegar
- Finely grated rind and juice of ½ lemon(1 1/2 tablespoons)
- 1small garlic clove,minced
- sea salt and freshly ground pepper,to taste
To garnish (optional):
- nigella seeds(black cumin)
- sumac
Method
In a small bowl, whisk together the dressing ingredients and set aside.
In a large bowl, combine the beetroot, orange, onion and herbs, drizzle with the dressing and toss to combine. Season with salt and pepper, to taste. Garnish with a sprinkle of nigella seeds and sumac, if desired.
Letting the salad stand before serving allows the flavours to meld. Leftovers can be stored in a airtight container in the fridge and also taste delicious the next day.
Enjoy!
Notes
- To section the oranges: Peel the oranges while cutting off the white skin. Remove the orange fillets along the dividing walls with a sharp knife on the left and right.
- I prefer to use a mandoline to julienne the beet. See above for more tips on how to prepare it.
- Sumac can be found in some well-stocked supermarkets,Turkish or Middle Eastern markets, or online. Nigella seeds are often sold at your local organic food store.
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FAQs
The acid sweetness of the orange and the earthy sweetness of the beetroot are a lovely combination. To turn this a light meal, mix it with a handful of rocket and some grilled halloumi; or watercress and smoked mackerel.
What are the benefits of beetroot and orange juice? ›
According to a report published by Boldsky, the health benefits of beetroot and orange mix drink include improving blood pressure levels and boosting body immunity. Orange and beetroot juice contain nitric acid and vitamin C, which dilate blood vessels and increase blood flow, which reduces high blood pressure.
What is good about beetroot salad? ›
Beetroots are a good source of nutrients, fiber, and many plant compounds. Their health benefits include improved heart health and enhanced exercise capacity, both of which are attributed to their inorganic nitrate content. Beets are sweet and especially delicious when mixed in salads.
What goes with beetroot? ›
Walnuts: The crunchy texture and nutty flavour of walnuts complement the earthy taste of beetroot. Feta cheese: The tangy and salty flavour of feta cheese pairs well with the sweetness of beetroot. Herbs: Beetroot can be enhanced with fresh herbs such as dill, mint, and parsley.
Can you eat orange beets raw? ›
Fresh, raw beets can be finely grated into salads for color or used as a garnish for soup. But beets are usually roasted, boiled or steamed and cut into thin slices, cubes or chunks as in this Winter Beet Salad recipe.
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.
What happens to your body when you eat beetroot everyday? ›
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.
Are beets good for the kidneys and liver? ›
In addition to liver protection, beetroot also has a protective effect on the kidney.
How long does it take for beetroot juice to lower blood pressure? ›
However, a 2008 study stated that beet juice lowers blood pressure in about 3 hours. Research suggests that drinking beet juice daily for at least 60 days provides the most benefits, helping significantly improve hypertension.
How many times a week should you eat beetroot? ›
Moreover, beets are low in calories with zero cholesterol and a small amount of fat. However, the root is high in sugar and carbohydrates, so while you can consume the greens on top of the root in unlimited quantities, you should only have the root a few times a week. Beets are best from early spring to late fall.
Beets and beet juice are high in nitrates, substances that turn into nitric oxide inside your body. Your body naturally produces nitric oxide, which is crucial for blood vessel health. Nitric oxide relaxes and widens your arteries, allowing more blood to flow through and significantly lowering blood pressure.
Is beetroot good for your liver? ›
Because it is high in fiber, antioxidants, and essential minerals, beetroot juice is one of the best homemade remedies for fatty liver. Its nutrients help to detoxify the liver and improve the processes of fat elimination.
Which fruit is good to mix with beetroot? ›
Certain fruits pair beautifully with beets to create balanced, delicious juices. Oranges, berries, melons, apples, pineapple, grapes, and kiwi all combine exceptionally with beet juice. The sweet and tart notes from these fruits complement the earthy vegetable flavor.
What can you add to beetroot to make it taste better? ›
Bright citrus fruits like oranges, grapefruits, lemons, and limes help lighten up the dense, earthy nature of beet juice. Use just a teaspoon or two of zest to impart vibrant citrusy notes without overpowering the beets. A squeeze of juice is also refreshing. Start with a 2:1 beet-to-citrus ratio.
What is the tastiest way to eat beets? ›
Beets are delicious roasted, grilled, microwaved, steamed, boiled or air-fried. The key is to experiment with various cooking techniques to find one that gives you the desired flavor.
What fruit goes with beetroot? ›
Certain fruits pair beautifully with beets to create balanced, delicious juices. Oranges, berries, melons, apples, pineapple, grapes, and kiwi all combine exceptionally with beet juice. The sweet and tart notes from these fruits complement the earthy vegetable flavor.
What Flavours compliment beetroot? ›
Search for beetroot pairings
Also ingredients like dark chocolate, nuts, coffee or roasted onions have earthy flavors and pair well with beetroot. This could be explained by the presence of 'pyrazines', which are aromatic structures formed during the process of roasting ingredients.
What is beetroot compatible with? ›
Beetroot is a crop that is best for companion planting as it does not take up too much space. You can grow it together with broccoli, beans, cabbage, lettuce, onions and brassicas, and passion fruits. Beans, like all other legumes, are perfect for adding nitrogen to the soil.
Can I mix carrot beetroot and orange juice together? ›
If you've been looking to get beets in your diet, sweet carrots and tart orange juice round out this delicious drink. Process carrots, beets and oranges through juicer. Serve immediately.
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