colorful beets, oranges, arugula, avocado, goat cheese, radishes and pistachios all mixed together for a delightful salad.

Healthy Roasted Beet Arugula Salad with Citrus and Avocado

In Mains, Sides by sarawalkenbach2 Comments

Drop the Beet. Turn up the Beet. Just eat your Beets! This salad makes me happy. It’s beautiful in color, has the creamy, crunchy, acidic, sweet notes, AND it’s good for you. Healthy Roasted Beet Arugula Salad with Citrus and Avocado checks all the boxes. Eat the rainbow with this salad.

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Salad Ingredients

Beet Salad Ingredients: roasted beets, goat cheese, avocado, radishes, orange segments, arugula, and chopped pistachios with a homemade vinaigrette.
Gorgeous roasted beets, goat cheese, orange segments, radishes, avocado, and chopped pistachios all on top of a bed of arugula, with homemade dressing. make for a beautiful salad and healthy salad.

Arugula

Arugula is my favorite green. It’s tender with a peppery bite. Arugula is good for the bones, since it has Vitamin K and Calcium. It’s also loaded with antioxidants. According to Will Blair’s article, Arugula at WebMD:

Arugula also has glucosinolates. These natural substances, which give arugula its bitter taste and strong scent, may protect you against certain cancers, including breast, prostate, lung, and colon cancers.

Will blair at webMD

Other greens that are also good in this salad:

  • Spinach
  • Baby Kale (dressed the night before)
  • Beet Greens
  • Spring Mix

Beets

Beets are beautiful root vegetables that are earthy and mildly sweet. I know not everyone are beet fans. But guys, if it’s been awhile since you’ve tried them, give them a whirl again. There are so many pluses for eating beets.

Red beets with the stems still attached
Fresh beets are loaded with healthy properties.

According to 9 Impressive Health Benefits of Beets at Healthline.com:

Beets are loaded with vitamins and minerals yet low in calories and fat. They’re also a good source of several key nutrients, including folate, manganese, and copper.


By Daisy Coyle, APD and Rachael Link, MS, RD at Healthline.com

More over, the dietary nitrates found in beets help increase oxygen levels 2 to 3 hours after eating beets or drinking their juice. So if any of you are running 5Ks to marathons, drink your beet juice.

In this recipe you can use jarred pickled beets, just watch the sugar content. However, roasting them are the best. They caramelize in the oven and are so tasty. Below are instructions (and a video) for roasting beets in the oven or air fryer.

Avocado

The best healthy fat, in my opinion, are avocados. Creamy, delicious and rich in so many nutrients. Avocados are where it’s at.

There are 4 kinds of fat in this beet salad: avocado, goat cheese, pistachios, and the olive oil in the dressing. If you are on the Beach Body program or are watching your fat intake closely, eliminate either the goat cheese or avocado. This beet salad will still be scrumptious, I promise.

Goat Cheese

The other healthy fat. Creamy and tangy, these light crumbles of goodness add a pop to this salad.

Orange

This citrus brings a brightness that balances out the healthy fats of the avocado and goat cheese. To just peel the orange and segment it out, isn’t the best idea. The membrane of the orange is a little tough compared to the tenderness of the rest of the ingredients on this salad.

See the video below in the recipe card on how to cut the orange. Once the orange segments are cut out of the orange, you will squeeze what’s left over for the orange juice in the dressing.

Radish

This ingredient is optional, but the pepperiness of the radish goes so well with the arugula. It compliments the beets too, and adds a crunch.

white bowls with this colorful beet salad drizzled with balsamic vinaigrette.
Beautiful and delicious, this salad will make you a lover of beets.

Pistachios

A member of the cashew family, these little green beauties are loaded with nutrients. According to 9 Health Benefits of Pistachios at Healthline.com:

Notably, pistachios are one of the most vitamin B6-rich foods available.

Vitamin B6 is important for several bodily functions, including blood sugar regulation and the formation of hemoglobin, a molecule that carries oxygen in red blood cells.

Audur Benediktsdottir, MS at Healthline.com

So many health benefits, but also high in fat. You only need a few of these chopped up to sprinkle on top the salad.

Vinaigrette Ingredients

Home-made dressings are far superior to bottled ones. Make this easy and delicious dressing to level up this beet salad with citrus and avocado. It’s as easy as putting all the ingredients in a jar with lid and giving it a shake, or whisking it up in a bowl. Here’s what you’ll need:

  • Extra Virgin Olive Oil
  • Balsamic Vinegar (good quality)
  • Orange Juice
  • Dijon Mustard
  • Honey
  • S&P to taste

Watch the video in the recipe card below. It shows how to cut the rind off the orange and segment out the orange slices in between the membranes. With what’s left over of the orange, just squeeze the juice for the dressing.

This dressing doubles as a marinade for roasting the beets. Make extra and keep sealed in your fridge to gussy up salads or use as a marinade for chicken or pork.

Salads don’t have to be boring. If you like this salad recipe, you’ll love my post on 5 Healthy Salad Dressings.

Roasting the Beets

Turn up the beet… I mean the oven (or air fryer) to 400 degrees Fahrenheit. If your oven has a Roast setting, select it. This allows air to circulate around the pan, creating that delicious caramelization.

red beets chopped into small cubes
Chop beets to a small dice. This helps them roast quickly, and the small sizes are perfect in a salad

Beets look a bit funky, and may be intimidating if you have never tried cooking them before. Don’t be scared! They are easy to cook.

Chop off the top and tail of the beets. Peel skin with a vegetable peeler. Then dice into small squares (half inch to an inch). I like a small dice because they cook faster. I don’t like big pieces of beets in a salad as they sink to the bottom and can be hard to eat.

For these beets, toss in a few spoonfuls of the dressing and a sprinkle of salt before you put them in the oven. They should only take 20 minutes in the oven or 10 to 15 in the air fryer.

Assembling the Beet Salad with Citrus and Avocado

The hard parts done. Now see the beautiful bits come together like art! Put this in a big serving bowl or individual bowls.

  1. First, the arugula. If you are serving right away, drizzle the arugula with just a touch of the dressing and give it a toss.
  2. Next, layer in the beets, radishes, goat cheese, orange slices, and avocados.
  3. Drizzle with dressing and sprinkle with the chopped pistachios.

Add in protein if you would like this for the main dish. Here are a few options:

  • Rotisserie Chicken
  • Chick Peas
  • Quinoa

This salad is the perfect side salad for just about any main course.

fork full of beet, radish, arugula, goat cheese, and a sprinkling of chopped pistachios
You will definitely be eating the rainbow with this salad.

FAQ

How Long Do Leftovers Keep?

Since arugula is a tender green, once dressed it’s best to eat that day. Leftovers will keep for a few days in the fridge if no dressing is applied.

What if I Don’t Like Beets?

One of my second-grade readers (30+ years ago) was about a beet that came to life and started chasing the child who didn’t want to eat him. If I can overcome this trauma, and still enjoy beets, you can too. Or use Butternut Squash.

Can I just Buy a Jar of Pickled Beets?

Yes! Go for one that is low in sugar.

Golden Beets or Purple?

Either or both! Golden beets are milder in flavor. Purple or red beets are gorgeous in color and are slightly sweeter than golden.

Can I Use the Beet Greens in this Salad?

Yes! Beet greens are edible. They have an earthy flavor just like their vegetable. If using beet greens in salads, like kale, it’s best if dressed the night before. You can also massage the greens (yes, you read that correctly). This breaks down the ribs of the greens making them more tender.

What Can I Sub for Goat Cheese?

Feta is a good substitute. It’s more on the briny side, but both are tangy.

Do I Really Have to Cut the Orange Like That?

The orange skins get a little tough, especially as they sit. If you have cutie oranges that don’t have any white pith when peeled, segmenting them out will work.

I Don’t Like Pistachios. What is a Another Nut I Can Sub?

Any nut would be good in this salad, especially pecans.

Looking for an easy dinner recipe? Try my Mediterranean Artichoke Chicken.

More Sensational Salads

I love me some salads. I eat them every day, sometimes twice. The tricks are homemade dressings, different textures, and full of flavor.

Autumn Apple Salad with Cinnamon Maple Vinaigrette

Tex Mex Salad with Creamy Dressing

Spinach Salad with Pesto Dressing

Pizzeria House Salad

Easy Peasy Arugula Salad with Lemon Mint Vinaigrette

thyme branch

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colorful beets, oranges, arugula, avocado, goat cheese, radishes and pistachios all mixed together for a delightful salad.

Healthy Roasted Beet Salad with Citrus & Avocado

Sara Walkenbach
This colorful salad is filled with different textures and flavors. All ingredients pair together beautifully, and are magic in your mouth.
5 from 2 votes
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course Main Course, Side Dish
Cuisine American
Servings 4 servings
Calories 400 kcal

Equipment

Ingredients
  

Dressing Ingredients

  • 1/4 cup Olive Oil extra virgin
  • 1/4 cup Balsamic Vinegar good quality
  • 2 tbsp Honey raw
  • 2 tbsp Orange Juice freshly squeezed (from orange in salad)
  • 1 tbsp Dijon Mustard
  • Salt & Pepper to taste

Salad Ingredients

  • 5 oz Arugula
  • 3 small Beets red or golden
  • 3 oz Goat Cheese
  • 1 Avocado diced
  • 1 Orange naval
  • 4 Radishes thinly sliced or julienned (optional)
  • 1/4 cup Pistachios shelled and chopped

Instructions
 

  • Preheat oven to 400°F Roast (if your oven has that feature, otherwise Bake is fine). A preheated air fryer will work too. While oven is preheating, start by cutting orange segments out the skin. To do this, cut off ends of orange. Stand on end and cut off peel, getting all white parts of pith as well. Hold orange in hand and carefully cut out the orange segment by making 2 slices (angling in) on insides of white lines that mark the segment. See video.
  • When all segments are out of the orange, set aside. Squeeze out the juice of what's left of the orange into a small bowl for the dressing. Whisk rest of dressing ingredients together until incorporated. Set aside.
  • Prepare the beets (if using jarred beets, skip to next step). Cut off stems at base of the beet, cut off tail. Using a vegetable peeler, peel off skin of beets. Chop beets into a small dice (about 1/2" to 1"). Put beets in bowl and spoon on a few tablespoons of dressing. Mix to coat beets. Place beets on a coated baking sheet, sprinkle with desired amount of salt. Roast beets for 20 minutes in oven (10-15 in air fryer) until tender.
  • Assemble salad in a serving bowl or individual bowls. Start by putting in arugula. If serving right away drizzle a small amount of dressing on arugula and toss. Layer in the rest of the ingredients: beets, oranges, radishes, avocado, goat cheese. Serve dressing on the side or dress salad right before serving. Top with chopped pistachios. Enjoy!

Notes

Warm beets on this salad is so good! Cold ones work well too.
If watching fat intake, chose either goat cheese or avocado.
Pickled beets work deliciously in this recipe, just watch the sugar content.

Nutrition

Calories: 400kcalCarbohydrates: 30gProtein: 9gFat: 29gSaturated Fat: 7gPolyunsaturated Fat: 4gMonounsaturated Fat: 18gCholesterol: 10mgSodium: 183mgPotassium: 756mgFiber: 7gSugar: 21gVitamin A: 1278IUVitamin C: 36mgCalcium: 132mgIron: 2mg
Keyword beets, avocado, citrus, eat the rainbow, flavorful salads, healthy sides, roasted beets
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Comments

  1. 5 stars
    You are truly the queen of salads! This salad is so good!! You have an amazing ability to put together flavors that create a masterpiece! And every salad recipe has a unique flavor!

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