Beetroot and Rocket Salad
Sweet beetroot meets peppery rocket, crunchy nuts and a fruity, tangy vinaigrette in a salad that wins you over with its colour, texture and aroma. Because the beetroot is used raw rather than boiled, it keeps plenty of its natural goodness. The nutty flavour of walnuts, pistachios and pine nuts makes every bite a treat. If you like, finish it off with tangy feta or goat's cheese.
Ingredients
- 1 kg beetroot, peeled, pre-cooked and vacuum-packed
- 4-5 tbsp red wine vinegar, or balsamic or date vinegar
- 0.5 lemon, juiced, juice of half a lemon
- 100 ml walnut oil
- 10 g walnuts
- 10 g pistachios, unsalted
- 10 g pine nuts, toasted, if you like
- 100-150 g rocket
- 0.5 tsp sugar, or 1-2 drops of agave syrup; leave out if you're already using a sweet vinegar
- 100 g feta or goat's cheese, roughly crumbled; optional
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 5 Servings |
|---|---|---|
| Calories | 310 kcal | 1,550 kcal |
| Carbohydrates | 16 g | 80 g |
| Protein | 8 g | 40 g |
| Fat | 23 g | 115 g |
| Fibre | 3 g | 15 g |
| of which sugar | 12 g | 60 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
- Cut the pre-cooked beetroot into thin batons.
- Whisk together the red wine vinegar, salt, pepper, sugar (or agave syrup), lemon juice and walnut oil to make a vinaigrette.
- Toss the beetroot batons with the vinaigrette and leave to marinate for about 30 minutes.
- Meanwhile, roughly chop the walnuts, pistachios and pine nuts.
- Trim, wash and pat the rocket dry, then tear into bite-sized pieces.
- Fold the rocket through the salad and arrange everything on a platter or in a bowl.
- Scatter the chopped nuts over the top. If you like, roughly crumble the feta or goat's cheese and scatter it over alongside the nuts.
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Nutrition facts per serving (estimate)
| Calories | 310 kcal |
|---|---|
| Carbohydrates | 16 g |
| Protein | 8 g |
| Fat | 23 g |
| Fibre | 3 g |
| of which sugar | 12 g |
Frequently asked questions
Can I use fresh beetroot instead of pre-cooked?
Yes, you can use fresh beetroot. You'll need to cook and peel it first, which adds a fair bit to the prep time.
Which vinegar works best in a beetroot salad?
Red wine vinegar is the classic choice. Balsamic or date vinegar add a slightly sweeter note, in which case you can leave out the sugar.
Does the salad work without cheese?
Yes, the cheese is optional. Left out, the salad is even vegan, as long as you use agave syrup instead of sugar.
How long does the beetroot salad keep?
Without the rocket and nuts mixed in, it keeps in the fridge for up to 2 days. It's best to fold in the rocket and nuts just before serving.
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