Beetroot, Walnut, and Orange Salad Recipe

What Is Beetroot, Walnut, and Orange Salad?

This vibrant salad blends the earthy sweetness of beetroot with the zesty brightness of orange segments and the crunchy richness of walnuts. Originating from Mediterranean influences, it is celebrated for its refreshing flavors and colorful presentation.

What Makes This Recipe Anti-Inflammatory?

Beetroot is packed with betalains, natural antioxidants that help reduce inflammation and support detoxification. Oranges contribute a healthy dose of vitamin C and flavonoids that combat oxidative stress and strengthen the immune system.

Walnuts add omega-3 fatty acids, known for their anti-inflammatory effects on the body, helping to soothe chronic inflammation. Combined, these ingredients create a nutrient-rich dish that supports overall wellness and reduces inflammatory markers.

Ingredients

• 3 medium beetroots, roasted and sliced
• 2 large oranges, peeled and segmented
• 1 cup walnuts, roughly chopped
• 2 tablespoons extra virgin olive oil
• 1 tablespoon fresh lemon juice
• 1 teaspoon honey (optional)
• Salt and freshly ground black pepper, to taste
• Fresh mint leaves for garnish

Directions

Step 1

Roast the beetroots in a preheated oven at 400°F (200°C) for about 40 minutes or until tender. Allow them to cool, then peel and slice into thin rounds.

Step 2

Peel the oranges carefully to remove all pith, then segment them by cutting between the membranes to release individual slices.

Step 3

In a large bowl, combine the roasted beetroot slices, orange segments, and chopped walnuts.

Step 4

Whisk together the olive oil, lemon juice, honey (if using), salt, and pepper in a small bowl to create a light dressing.

Step 5

Drizzle the dressing over the salad and gently toss to coat all ingredients evenly.

Step 6

Garnish with fresh mint leaves before serving chilled or at room temperature.

Nutrition Facts (per serving)

InflammaScore

1 Good! Very low inflammation potential

Q&A

Q1: What makes the Beetroot, Walnut, and Orange Salad a unique combination?
A1: This salad balances earthy sweetness from the beetroot, crunchy texture and rich flavor from walnuts, and bright citrusy freshness from orange segments, creating a harmonious medley of taste and texture.

Q2: How can I ensure the beetroot is perfectly cooked for this salad?
A2: To achieve tender yet firm beetroot, roast or boil them until easily pierced with a fork but not mushy—usually about 30-40 minutes depending on size. Let them cool before slicing to preserve their vibrant color and texture.

Q3: Are there any dressing suggestions that complement this salad?
A3: A light vinaigrette with olive oil, balsamic vinegar, a touch of honey, and a pinch of salt and pepper enhances the natural flavors without overpowering the ingredients.

Q4: Can this salad be prepared ahead of time?
A4: Yes, you can prepare the beetroot and walnuts in advance. Assemble the salad and add the dressing just before serving to keep everything fresh and crisp.

Q5: Is this salad suitable for special diets?
A5: Absolutely. It’s naturally gluten-free, vegetarian, and can be made vegan by ensuring the dressing contains no honey or substituting it with maple syrup. It’s a nutritious choice for many dietary preferences.

This vibrant beetroot, walnut, and orange salad brings together a symphony of flavors and textures that brighten any meal with natural freshness. Whether as a light lunch or a colorful side, it’s a simple yet elegant way to enjoy wholesome ingredients in harmony.