Beetroot & Rocket Salad with Cottage Cheese
Delicately fanned beetroot on a bed of fresh rocket: this salad is as colourful as it is wholesome. The peppery greens meet the earthy sweetness of tender cooked beets, all brought together with a quick balsamic dressing. A generous spoonful of cottage cheese on top adds a lovely fresh contrast and turns the plate into a satisfying meal.
Ingredients
- 200 g beetroot, raw
- 50 g rocket, known as arugula in the US
- 1 tbsp balsamic vinegar
- 4 tbsp water
- salt, pepper and stevia, salt and pepper to taste, just a few drops of stevia
- 100 g cottage cheese
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 1 Serving |
|---|---|---|
| Calories | 175 kcal | 175 kcal |
| Carbohydrates | 20 g | 20 g |
| Protein | 14 g | 14 g |
| Fat | 4 g | 4 g |
| Fibre | 4 g | 4 g |
| of which sugar | 14 g | 14 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Boil the raw beetroot in salted water for about 1 hour, then lift out and let it cool briefly. Peel off the skins and leave to cool completely.
- Wash the rocket, pat it dry and spread it evenly over a plate.
- Slice the cooked beetroot as thinly as possible, ideally using a mandoline, and arrange the slices in a fan over the rocket. Tip: wear gloves when handling beetroot, as it stains easily.
- Whisk the balsamic vinegar with the water, salt, pepper and a few drops of stevia, then drizzle the dressing evenly over the beetroot.
- Spoon the cottage cheese over the beetroot and rocket, and garnish with fresh herbs if you like.
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Nutrition facts per serving (estimate)
| Calories | 175 kcal |
|---|---|
| Carbohydrates | 20 g |
| Protein | 14 g |
| Fat | 4 g |
| Fibre | 4 g |
| of which sugar | 14 g |
Frequently asked questions
Can I use pre-cooked beetroot?
Yes, you can use ready-cooked beetroot from the supermarket and skip the hour of boiling time.
Is this recipe really gluten-free?
Yes, all the ingredients used are naturally gluten-free. Still, check the label on your cottage cheese to be sure.
Why should I wear gloves when slicing beetroot?
Beetroot stains strongly and leaves stubborn marks on hands and clothes. Disposable gloves keep everything clean.
Can I leave out the stevia?
Yes, the stevia is optional and just softens the tang of the balsamic. Feel free to leave it out.
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