Beetroot & Walnut Salad with Feta and Rocket

This vibrant beetroot salad harnesses the power of purple foods, packed with antioxidants and fibre that support gut health, liver detoxification, and heart health. Easy to prepare and bursting with flavour, it’s a delicious way to nourish your digestion, promote healthy blood flow, and boost your overall wellness every day.

Beetroot Salad

Beetroot & Walnut Salad with Feta and Rocket Serves: 2–3

Prep time: 10 minutes (plus cooking time for beetroot if not pre-cooked)

Ingredients:

• 2 medium beetroots (roasted or boiled, peeled, sliced or diced)

• 2 cups fresh rocket (arugula)

• 1/3 cup walnuts, roughly chopped and lightly toasted

• 100g feta cheese, crumbled

• 1 small red onion, thinly sliced

• 1 tbsp fresh parsley, chopped (optional, for freshness)

Dressing:

• 2 tbsp extra virgin olive oil

• 1 tbsp apple cider vinegar or lemon juice

• 1 tsp Dijon mustard

• 1 tsp honey or maple syrup (optional, balances acidity)

• Salt and freshly ground black pepper, to taste

Instructions:

1. Prepare the beetroot: If using raw beetroot, roast in the oven at 180°C (350°F) wrapped in baking paper for about 45-60 minutes until tender. Alternatively, boil until soft. Allow to cool, then peel and slice or dice.

2. Toast the walnuts: In a dry pan over medium heat, lightly toast walnuts for 3-4 minutes until fragrant. Remove from heat and let cool.

3. Make the dressing: Whisk together olive oil, apple cider vinegar or lemon juice, Dijon mustard, honey (if using), salt, and pepper until emulsified.

4. Assemble the salad: In a large bowl, toss the rocket, beetroot, red onion, and parsley. Drizzle with dressing and toss gently to coat evenly.

5. Serve: Sprinkle toasted walnuts and crumbled feta on top. Serve immediately or chilled.

   
   
   
   

Why This Salad Is So Good For You:

• Beetroot is rich in fibre, antioxidants, and nitrates, which support blood flow and digestive health.

• Walnuts provide anti-inflammatory omega-3 fats and support gut microbes.

• Feta adds protein and calcium without excess saturated fat.

• Rocket and parsley add fresh bitterness that helps stimulate digestion and support liver detox.

• Olive oil and apple cider vinegar help balance blood sugar and reduce inflammation.

Dietary Restriction Friendly

🥕 Gluten-Free 🌿 Vegan* 🥜 Nut-Free** 🥚 Egg-Free 🥛 Dairy-Free* 🧂 Soy-Free 🍃 Paleo 🚫 Refined Sugar 💚 Low FODMAP***

*Omit or replace feta with plant-based cheese or avocado for dairy-free and vegan options

**Replace walnuts with pumpkin or sunflower seeds for nut-free version

***Omit red onion or replace with green parts of spring onion; keep beetroot to ½ cup for low FODMAP