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Mediterranean Diet Beets & Arugula Salad Recipe

Mediterranean Diet Beets & Arugula Salad Recipe By Registered Dietitian Maya Oueichek, MBA, RDN

Last week I posted the Mediterranean Diet Produce Guide for February and one of my favorite roots on the list is beets. These stunningly gorgeous deep-red gems are the perfect shade of winter. This salad is a great side dish for your balanced meal. I would pair it with your favorite white fish.

Mediterranean Diet Beets & Arugula Salad Recipe

Why you should try this Mediterranean Diet Beets & Arugula Salad Recipe?

Plant-forward: Side salads are a great way to incorporate more veggies into your daily intake.

Winter Vibes: Roasted beets add a touch of sweetness and earthiness, perfectly balanced by the peppery arugula and creamy goat cheese. perfect for a cozy winter night!

Quick: If using Precoocked beets like me, you can have this salad ready in under 10 minutes.


Mediterranean Diet Beets & Arugula Salad Recipe

  • 1 cup Arugula

  • 1 medium Roasted beets, sliced

  • 1/4 cup Goat cheese, crumbled

  • 1/4 cup Walnuts, toasted and chopped

  • Honey Dijon dressing: equal part honey, olive oil, and Dijon mustard

  • Black pepper

  • Green onions for garnish

Total Nutrition:

Calories: 350 calories

Protein: 15 grams.

Fat: 25 grams

Carbohydrates: 20 grams

Fiber: 7 grams.

*Disclaimer: This analysis provides a rough estimate and may vary slightly based on factors such as specific brands of ingredients and preparation methods.


  1. Layer Arugula, beets, and walnuts on a salad platter.

  2. Top with crumbled goat cheese.

  3. whisk together the dressing until it is creamy

  4. Serve together and enjoy!

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Nutrition Benefits of Beets:

Rich in Fiber: Beets are a good source of fiber promoting digestive and gut health.

Packed with Vitamins and Minerals: Beets are an excellent source of folate, manganese, potassium, and iron, essential for various bodily functions.

Antioxidant Power: Beets are rich in antioxidants that fight free radicals and may protect against chronic diseases.

Other Mediterranean Diet Salad Recipe:

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