Have you ever had one of those meals that just felt like it healed something inside you? That’s exactly how I felt the first time I made a beetroot and arugula salad. I was standing in my kitchen after a long, exhausting week, and I wanted something fresh, something alive. I tossed together a few ingredients I had in the fridge roasted beets, a handful of arugula, some feta, and a simple vinaigrette. The first bite? Magic. Sweet, earthy beets met the spicy, peppery arugula, and I swear I smiled for the first time that day. That’s why I’m writing this. This isn’t just a salad. It’s a little plate of joy and I want you to have that too.
In this guide, we’re diving deep into everything about the humble yet powerful beetroot and arugula salad from health benefits and recipe ideas to common mistakes and brilliant flavor pairings. Whether you’re a salad skeptic or a full-blown veggie lover, there’s something here for you.
Why Beetroot and Arugula Salad Is a Superfood Power Combo
Nutritional Profile of Beetroot
Beetroot, often just called beets, are low in calories and high in fiber, folate, manganese, potassium, iron, and vitamin C. They’re known to help support healthy blood pressure and improve athletic performance due to their high nitrate content. Bonus: that vibrant red color isn’t just pretty it comes from betalains, which have antioxidant and anti-inflammatory properties.
Health Benefits of Arugula Leaves
Arugula might look delicate, but it packs a punch both in flavor and nutrition. It’s full of vitamin K, calcium, and antioxidants. As a cruciferous vegetable (yup, like broccoli and kale), it may help with detox and inflammation, and even play a role in cancer prevention. Plus, that peppery zing? Totally addictive.
How These Ingredients Complement Each Other
The earthy sweetness of beets balances beautifully with the peppery bitterness of arugula. This contrast is what makes the beetroot and arugula salad such a standout. It’s colorful, flavorful, and full of nutrients your body craves. Seriously, it’s like a party on your plate and a spa day for your insides.
Key Ingredients to Make the Best Beetroot and Arugula Salad
Choosing the Freshest Beets: Raw vs Roasted
Fresh is always better. Look for firm, smooth beets with fresh green tops if available. Roasting brings out their natural sugars and gives them a silky texture. If you’re short on time, pre-cooked beets work in a pinch, but trust me roasting them yourself? Totally worth it.
Picking the Right Type of Arugula: Baby vs Mature Leaves
Baby arugula is softer and milder, while mature arugula has a stronger bite. For a more balanced salad, I recommend baby arugula, especially if you’re new to its flavor. If you like a bold kick, go wild with the mature stuff!
Optional Add-ins: Goat Cheese, Walnuts, Citrus, and More
This salad is the perfect base for creative flavors. Here are a few awesome add-ins:
- Goat cheese or feta for creaminess
- Toasted walnuts or pecans for crunch
- Orange or grapefruit slices for citrus brightness
- Avocado for richness
Easy Beetroot and Arugula Salad Recipes for Every Occasion
Classic Beet and Arugula Salad with Balsamic Vinaigrette
| Ingredients | Quantity |
|---|---|
| Roasted beetroot (sliced) | 2 medium |
| Baby arugula | 3 cups |
| Goat cheese | 1/4 cup |
| Walnuts (toasted) | 1/4 cup |
| Balsamic vinegar | 2 tbsp |
| Olive oil | 3 tbsp |
| Salt and pepper | To taste |
Instructions: Toss all ingredients in a bowl. Drizzle with balsamic and olive oil. Mix gently and serve chilled.
Vegan Beetroot Arugula Salad with Avocado and Seeds
This version is creamy without dairy, rich in healthy fats, and absolutely gorgeous with bright colors and contrasting textures.
Warm Roasted Beet and Arugula Salad for Cozy Meals
Serve warm roasted beets with slightly wilted arugula, goat cheese, and a honey-mustard dressing for a fall or winter delight.
How to Prepare and Store Beetroot and Arugula Salad
How to Roast or Boil Beets Perfectly
To roast, wrap each beet in foil and bake at 400°F (200°C) for 45–60 minutes. Let them cool, then peel under running water. To boil, simmer beets in water for 40–50 minutes until tender. Roasted beets are sweeter, while boiled ones are softer and milder.
How to Wash, Store, and Keep Arugula Fresh
Wash arugula in cold water, spin it dry, and store it in a paper towel-lined container. It’ll stay crisp for up to 5 days. Avoid keeping it near fruits like apples or bananas they release ethylene gas which wilts greens faster.
Best Practices for Meal Prepping This Salad
Store beets and arugula separately to keep them fresh. Add dressing only before serving. You can prep most components up to 3 days in advance talk about convenient!
Tasty Salad Dressing Ideas for Beetroot and Arugula Combos
Classic Balsamic and Olive Oil Dressing
This is the go-to combo sweet, tangy, and earthy. Add a pinch of Dijon mustard for extra depth.
Zesty Lemon-Honey Dressing for Extra Brightness
Mix lemon juice, honey, olive oil, and a touch of garlic for a light and sunny twist.
Tahini or Yogurt-Based Dressings for Creamy Flavor
Want something creamier? Blend tahini with lemon juice and garlic, or mix yogurt with herbs and vinegar. These pair especially well with roasted veggies.
👉 Try pairing this with a high-fiber salad like this lentil and kale bowl for a nutrient-packed duo.
Common Mistakes When Making Beetroot and Arugula Salad
Overpowering Flavors: Balancing Sweet, Bitter, and Acidic
It’s easy to get too excited with bold flavors. Beets are sweet, arugula is peppery, and vinegar is acidic—if not balanced, your salad might taste like a flavor explosion gone wrong. Start simple. Let the beetroot and arugula be the stars, and add acidity or sweetness slowly until it feels just right.
Soggy vs Crispy: How to Maintain Texture
No one likes a soggy salad. To keep it crispy:
- Don’t overdress it. Always add dressing right before serving.
- Use toasted nuts or seeds for crunch.
- Layer wet ingredients (like oranges or avocado) on top instead of tossing them in early.
Improper Storage: How to Avoid Wilted Greens
Arugula is delicate and doesn’t like moisture. If you’re meal prepping, store it dry and cold. You can roast your beets ahead of time and keep them in an airtight container for up to five days. But keep them separate from the greens until you’re ready to eat.
Tips to Elevate Your Beetroot and Arugula Salad
Toasted Nuts and Seeds for Crunch and Nutrition
Add texture and healthy fats with sunflower seeds, pumpkin seeds, or crushed almonds. Toast them for extra flavor just toss them in a dry pan for a few minutes until fragrant.
Fresh Herbs to Add Aroma and Depth
Mint adds a cooling effect. Basil adds sweetness. Dill or parsley brings freshness. Try different combos to match your mood or the season.
Layering Ingredients for Visual Appeal and Taste
Presentation matters. Layering keeps everything from getting soggy and lets you see those beautiful ingredients. Start with arugula, then beets, then toppings, and drizzle the dressing at the end.
Dietary Benefits: Is Beetroot and Arugula Salad Good for You?
A Heart-Healthy Salad Option
Beets help widen blood vessels and improve circulation thanks to their nitrates. Arugula’s potassium and antioxidants support blood pressure and heart health. Together? They’re a heart-loving power couple.
Great for Detox and Digestion
Both beets and arugula are rich in fiber, which supports digestion and helps your body detox naturally. Add lemon juice for a digestive boost and a fresh zing.
Low-Calorie, High-Nutrient Choice for Weight Loss
One cup of beetroot and arugula salad (without cheese or heavy toppings) clocks in at under 150 calories. It’s satisfying, flavorful, and keeps you full longer perfect if you’re watching your weight.
Pairing Ideas: What to Eat with Beetroot and Arugula Salad
Perfect Protein Complements: Chicken, Salmon, Tofu
This salad pairs beautifully with grilled chicken, pan-seared salmon, or crispy tofu. Try slicing them thin and layering them on top for a meal-worthy bowl.
Side Dish Suggestions: Soup, Bread, or Quinoa
Make it a complete meal with:
- A comforting creamy soup
- Whole-grain bread or a garlic flatbread
- Fluffy quinoa or couscous
Variations for Different Diets and Tastes
Keto-Friendly Beetroot Arugula Salad Version
Keep carbs low by using fewer beets and skipping sweet dressings. Add avocado, olives, and grilled chicken or boiled eggs for healthy fats and protein.
High-Protein Beet Salad with Lentils or Chickpeas
Want more protein but keeping it plant-based? Add lentils or chickpeas! They blend in perfectly with the earthy tones of beetroot and arugula while bulking up your meal.
Gourmet Style: Beetroot Carpaccio Salad with Arugula
Thinly slice roasted beets like carpaccio, lay them flat on a plate, and top with arugula, shaved parmesan, capers, and a lemony dressing for a fancy dinner vibe.
Frequently Asked Questions About Beetroot and Arugula Salad
Can You Eat Beetroot Raw in Salad?
Yes! You can grate or thinly slice raw beetroot. It’s crunchier and slightly earthier than roasted. Just peel it first, and try it with lemon juice to balance the taste.
How Long Does Arugula Last in the Fridge?
Fresh arugula can last up to 5–7 days if stored in a dry, paper-towel-lined container. Moisture is its enemy, so keep it dry and away from fruit.
What Dressings Work Best with Beetroot Flavor?
Beetroot loves tangy, acidic dressings like balsamic, lemon-honey, and even mustard-based ones. Creamy ones like yogurt or tahini work too but don’t overdo it or you’ll drown the beet’s natural sweetness.
Final Thoughts: Why You Should Make Beetroot and Arugula Salad a Weekly Staple
Let’s be real life gets hectic, and it’s easy to fall into the trap of fast food and freezer meals. But taking a few minutes to prep a beetroot and arugula salad could be the simple act of self-care you need. It’s fresh, flavorful, energizing, and flexible enough to keep you from ever getting bored. Plus, it makes you feel like you’ve got your life together (even if you’re still wearing pajama pants at noon, no judgment).
So whether you’re whipping this up for lunch, serving it at dinner, or just sneaking in a few bites before your next Zoom call this salad’s got your back. And hey, don’t forget to explore other delicious salad ideas like this Red Cabbage and Carrot Asian Slaw for more crunch and color on your plate.
Happy Cooking With Mouny Chef ❤️!
Print
Beetroot and Arugula Salad
- Total Time: 55 minutes
- Yield: 2 servings 1x
- Diet: Vegan
Description
A refreshing, nutrient-packed beetroot and arugula salad bursting with sweet roasted beets, peppery greens, crunchy walnuts, and creamy goat cheese perfect for a light lunch or vibrant side dish.
Ingredients
2 medium roasted beetroot, sliced
3 cups baby arugula
1/4 cup goat cheese
1/4 cup toasted walnuts
2 tablespoons balsamic vinegar
3 tablespoons olive oil
Salt to taste
Black pepper to taste
Instructions
Preheat your oven to 400°F (200°C).
Wrap each beet in foil and roast for 45–60 minutes until tender.
Let beets cool, then peel and slice them into rounds or wedges.
Rinse and dry arugula thoroughly.
In a large salad bowl, combine the arugula and roasted beet slices.
Top with crumbled goat cheese and toasted walnuts.
In a small bowl, whisk together balsamic vinegar, olive oil, salt, and pepper.
Drizzle the dressing over the salad just before serving and toss gently.
Serve immediately for best texture and freshness.
Notes
You can substitute goat cheese with feta or a vegan cheese alternative.
For a nut-free version, use sunflower or pumpkin seeds.
Beets can be roasted up to 5 days in advance and stored in the fridge.
Try adding orange segments or avocado for extra flavor and color.
If you prefer raw beets, grate them finely instead of roasting.
- Prep Time: 10 minutes
- Cook Time: 45 minutes
- Category: Salad
- Method: Roasting + Tossing
- Cuisine: Mediterranean-Inspired
Nutrition
- Serving Size: 1 bowl
- Calories: 280 kcal
- Sugar: 7g
- Sodium: 180mg
- Fat: 21g
- Saturated Fat: 6g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 17 g
- Fiber: 4g
- Protein: 7g
- Cholesterol: 15mg
Keywords: Keywords beetroot and arugula salad, roasted beet salad, arugula salad recipes, healthy vegetarian salad