Anti-Inflammatory Nutty Beet and Feta Salad with Arugula
This vibrant salad combines sweet roasted beets, peppery arugula, creamy feta, and toasted nuts for a powerhouse of flavor and anti-inflammatory nutrients. Topped with a lemon-honey dressing rich in healthy fats and polyphenols, it’s as healing as it is delicious. Great for lunches, light dinners, or meal prep.
⏱️ Time Required:
Prep Time: 15 minutes
Cook Time (for beets): 30–40 minutes (or use pre-cooked)
Total Time: 45–50 minutes
Servings: 2–3 main or 4 side servings
Ingredients:
For the Salad:
3 medium beets, roasted, peeled & sliced or cubed
4 cups arugula (or baby spinach/arugula mix)
1/2 cup crumbled feta cheese
1/4 cup walnuts or pistachios, toasted
2 tbsp pumpkin seeds or sunflower seeds (optional)
1/4 red onion, thinly sliced
1 tbsp fresh dill or parsley, chopped (optional)
For the Lemon-Honey Dressing:
3 tbsp extra virgin olive oil
1.5 tbsp fresh lemon juice
1 tsp Dijon mustard
1 tsp honey or maple syrup
1/2 tsp ground turmeric (anti-inflammatory boost)
Salt & pepper, to taste
Instructions:
1. Roast the beets (if not using pre-cooked):
Preheat oven to 400°F (200°C).
Wrap beets in foil and roast for 35–45 minutes, until fork-tender. Let cool, peel, and slice.
2. Prepare the dressing:
Whisk together olive oil, lemon juice, Dijon mustard, honey, turmeric, salt, and pepper. Set aside.
3. Toast the nuts/seeds:
In a dry pan, toast walnuts and seeds over medium heat for 2–3 minutes until fragrant. Cool slightly.
4. Assemble the salad:
In a large bowl or platter, arrange arugula as the base.
Top with sliced beets, feta, red onion, and nuts/seeds.
Drizzle with dressing and toss lightly or serve dressing on the side.
Notes & Tips:
Short on time: Use vacuum-packed pre-cooked beets.
Vegan option: Use plant-based feta or omit cheese.
Add-ins: Add quinoa or lentils for more protein.
Storage: Store components separately if meal prepping.
❓ Frequently asked questions FAQ:
Q: Why is this salad anti-inflammatory?
A: Beets, olive oil, arugula, turmeric, and nuts are rich in antioxidants and compounds that reduce inflammation.
Q: Can I make it ahead of time?
A: Yes — keep dressing and nuts separate until serving to maintain freshness and crunch.
Q: What can I use instead of arugula?
A: Spinach, baby kale, or mixed greens work well.
Q: Can I eat this warm?
A: Yes — serve the beets warm for a cozy variation.
️ Nutritional Information
Calories: ~340 kcal
Protein: 9 g
Fat: 25 g
Carbs: 20 g
Fiber: 5 g
Sugar: 9 g
Omega-3 s: Moderate (from walnuts)
Calcium: ~15% DV
Iron: ~10% DV
Vitamin A & C: High