GOAT CHEESE, BEETS AND ARUGULA SALAD

GOAT CHEESE, BEETS AND ARUGULA SALAD

 

GOAT CHEESE, BEETS AND ARUGULA SALAD

If I could have one salad every week for the rest of my life, this would probably be it. It has so many simple ingredients, and yet, but soooo many complex flavors. It's so refreshing, yet filling that it really became my family's favorite. Most people don't think about beets when they think about salad. But trust me on this - the simple tastes of spicy arugula, tangy goat cheese and red wine vinegar, sweet beets and umami toasted walnuts pair really well to create tasteful complexity that makes you want to reach for that extra bite over and over again. I find myself craving this dish for breakfast, lunch and dinner- it's that good!
Add some fried or boiled chicken or turkey meat, steamed or fried salmon fillet, or even cooked beans for a vegetarian version as your protein and you've got yourself a full meal that is lip-smacking-deliciously satisfying.
Go ahead and make a switch from fragrant arugula to hearty kale if you want to add even more depth and crispiness to your salad.
You can use either already cooked beets from a supermarket or boil or roast them yourself until tender and can be easily pieced with the fork and peel the outer layer. Or leave the skin on because it is perfectly edible.
Arugula is a very interesting plant that has unique flavor and fantastic benefits. Did you know that it is full of antioxidants and is high in calcium, potassium, vitamins A, C, K, fiber and phytochemicals? It is also a member of powerplant family of cruciferous vegetables, like broccoli, kale and brussels sprouts, that contains isothiocyanates and increases blood glutathione levels.
Beets contain nitrates that can help lower blood pressure and prevent heart disease and stroke.
Walnuts contain anti-inflammatory alpha-linolenic and linoleic acids as well as specific combination of fats and polyunsaturated fatty acids that may be particularly good for cardiovascular health.
Goat cheese from goat's milk contains more medium-chain fatty acids than cow’s milk. They are more bioavailable to humans, and hence, rapidly broken down and absorbed by the body and are less likely to be stored as fat.  It contains less lactose than cow's milk and is easier to digest for those who are lactose sensitive.
Bon appetite!
Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Course Salad
Servings 4 people
Calories 536 kcal

Ingredients
  

  • 1 lb arugula
  • 1 cup cucumber chopped
  • 1 cup tomatoes chopped
  • 1/2 cup red onion chopped
  • 2 cups beets boiled/roasted, peeled and sliced
  • 1 cup goat cheese crumbled
  • 1/3 cup walnuts toasted

DRESSING

  • 1/2 cup olive oil
  • 1/4 cup red wine vinegar
  • 1/2 TBSP dried oregano
  • 2 cloves garlic peeled and minced
  • 1 tsp dijon mustard
  • salt to taste
  • black pepper to taste

Instructions
 

  • Heat a small frying pan over medium high heat. When the pan is hot, add walnuts and toast them, stirring occasionally for about 2 minutes, until fragrant and toasty. (Be careful cause nuts can burn easily) Using a nut chopper or a knife, coarsely chop the toasted walnuts.
  • In a large salad bowl, combine arugula, cucumbers, tomatoes, onion and beets.
  • Pour the dressing over the salad and sprinkle with crumbled goat cheese and toasted walnuts.

MAKING THE DRESSING

  • In a medium bowl or mason jar, mix all ingredients for the dressing and whisk/ shake until combined.
  • Set aside and let sit for 5 minutes to let the dressing develop flavor. Shake/whisk again before adding to the salad.

Notes

Nutrition

Serving: 1servingCalories: 536kcalCarbohydrates: 17gProtein: 17gFat: 46gSaturated Fat: 13gPolyunsaturated Fat: 8gMonounsaturated Fat: 23gCholesterol: 26mgSodium: 312mgPotassium: 882mgFiber: 6gSugar: 10gVitamin A: 3648IUVitamin C: 29mgCalcium: 309mgIron: 4mg
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