by Buffy Ellen 0 Comments

Summer is just around the corner here in New Zealand so we're slowly moving away from warm nourishing soups to fresh zingy salads. Today's deliciously crunchy Raw Beetroot Salad is the perfect example of just that. It's also another great option for those mid-week nights when you arrive home frazzled from work, race to the fridge to grab whatever you can get your hands on, or else dash to the phone to order your nearest take-out.

Easy Raw Beetroot Salad #vegan #vegetarian #dairyfree #eggfree #sugarfree #glutenfree #nutfree #paleo

I started this series of quick and easy mid-week dinners a few weeks back, with this yummy Pesto Potato Salad with green beans, chickpeas and capers. From the sounds of things you guys loved it, so here's another goodie to add to your arsenal. I'm hoping it will inspire you to incorporate more healthy plant-based meals in your weekly routine, and reap the taste and health benefits, as well as reducing our collective impact on animals and our planet. 

Easy Raw Beetroot Salad #vegan #vegetarian #dairyfree #eggfree #sugarfree #glutenfree #nutfree #paleo

I've been making versions of this lovely salad for almost ten years now (!), as it tastes amazing, is easy, really affordable, and there are a tonne of variations you can try. The key ingredients are beetroot and carrots, which have a natural sweetness to them and a delicious sprightly crunch. Add to that juicy raisins, crunchy seeds (dried and activated if you have them, otherwise lightly toasted), tangy red onion, fresh mint, and top it all off with the most delicious orange and balsamic dressing, which you'll no doubt want to make double of to use on everything else too. 15 minutes down and you've got the perfect combo of textures and tastes.

This salad pairs brilliantly on the side of any main you've got in store. Pan fried tempeh or tofu, quinoa, grilled vege patties or fritters, or a homemade lasagne or vegetable bake all work wonderfully. We had it the other night on top of a bed of baby spinach with some tofu fried rice, and it was so delicious having one half of the plate being warm and flavoursome rice while the other half was crunchy cold and fresh salad!

Easy Raw Beetroot Salad #vegan #vegetarian #dairyfree #eggfree #sugarfree #glutenfree #nutfree #paleo

Other things that are awesome about this salad - it travels well, lasts for ages in the fridge (I've gone 6 days before), and almost tastes even better on day two once the flavours have all absorbed. It's also the perfect dish to take to a pot luck or dinner, and you can feel good knowing you're adding some delicious plant-based health to whatever else is for the taking. If you're planning on having it the next day, just omit the mint and add that just before serving to keep it nice and fresh and green.

Easy Raw Beetroot Salad #vegan #vegetarian #dairyfree #eggfree #sugarfree #glutenfree #nutfree #paleo

Better Beats with Beets
So how about those beets then? Beetroot are an awesome vegetable to include in your diet, as they're super affordable, taste great, don't go off in the fridge (yus), and have a bunch of nutritional benefits. In particular, they're one of a select group of vegetables that contain nitrates, which research has shown to strengthen the heart, lower blood pressure, increase blood flow, lower the risk of dementia, reduce inflammation and even improve performance in athletes (if that's you!). Traditionally beets have been used to improve circulation, purify the blood and detoxify the liver too. So if you know someone who's got hypertension or high blood pressure, heart disease, an age related degenerative disease (like Parkinson's or Alzheimer's), poor peripheral circulation, or type 2 diabetes, then beets, especially in their raw form like this salad, are a great thing to get into their life!

Easy Raw Beetroot Salad #vegan #vegetarian #dairyfree #eggfree #sugarfree #glutenfree #nutfree #paleo

As I mentioned, this salad is super forgiving, with a tonne of different variations you can try. Here are some of my favs (so if you don't have everything in the original recipe in your cupboard right now, you'll no doubt have at least some of the below!):

  • Beetroot & Carrot - sorry, can't change these my friend, these are critical
  • Red Onion - swap with sliced spring onion
  • Raisins - exchange for sultanas, currants, sliced dried figs, or freshly sliced apple or pear (add these at the last moment so they don't go brown).
  • Mint - switch for coriander/cilantro - I love this version too, but the mint in our garden seems to grow a lot easier than our coriander so mint it normally is!
  • Seeds - either just use pumpkin or sunflower, swap one for sesame, or swap the lot for toasted walnuts (yum!). Walnuts are high in omega 3 essential fatty acids as are pumpkin seeds, so it's a great idea to include at least one of these.
  • Dressing - switch to a lemon dressing, by swapping the orange and balsamic to lemon and apple cider vinegar respectively.
  • Oils - I love to use a combo of olive oil and omega 3 oils in my dressings, as it gives you the classic flavour from the olive oil, as well as the skin, hair and cellular health benefits of omega 3s. This helps to balance your ratio of omega 6 to 3 essential fatty acids, the former of which we are normally too high in. If you don't yet have a bottle of omega 3 oil in your fridge (this chia seedflaxseed and sacha inchi oil are my three favourites), then using all olive will still be fine. I highly recommend getting a bottle of omega 3 oil though, it's one of my top nutritional essentials for a healthy plant-based pantry! You can find the three I recommend in our store here.

Easy Raw Beetroot Salad #vegan #vegetarian #dairyfree #eggfree #sugarfree #glutenfree #nutfree #paleo

So there you have it, another quick and easy mid-week plant-based meal, with loads of variations to play with. I hope you'll give it a whirl, and that it becomes a regular in your weekly repertoire. If you make this lovely salad I'd love to share your recreations on my Instagram, so tag your pics @begoodorganics and #begoodorganics so I can come find your beauties.

It's a long weekend here in NZ and we've snuck over to Waiheke again, so time for me to sign off and enjoy some of that sun! Hope you have an amazing weekend.

x Buffy-Ellen

PS If you like this recipe I'd love you to share it on Pinterest (hover over any of the images and click Pin It), Facebook or Twitter (hit the buttons up top). Thanks a bunch!

RawVeganVegetarianPaleoDairy FreeGluten FreeWheat FreeNut FreeSugar FreeSoy FreeContains Organic IngredientsCruelty Free

Easy Raw Beetroot Salad #vegan #vegetarian #dairyfree #eggfree #sugarfree #glutenfree #nutfree #paleo

 

Raw Beetroot Salad


Serves 6
Make with

Remember all of the blue linked items below can be ordered directly from our online store, simply click each link then add that item to your cart

Always use certified organic, local and fairly traded ingredients wherever possible

4 beetroot (500g)
4 carrots (400g)
1 red onion (100g)
1c mint leaves
1/4c pumpkin seeds*
1/4c sunflower seeds*
1/2c raisins

Orange Balsamic Dressing
1 orange (peel removed)
5 tbsp balsamic vinegar
2 tbsp extra virgin olive oil
2 tbsp chia seed oil 
1/4 tsp sea salt
Cracked black pepper to taste

c = 250ml cup, tbsp = 15ml tablespoon, tsp = 5ml teaspoon

*Dried and activated if you have them, otherwise lightly toast as per the instructions below.

How to
  1. Wash and scrub the beetroot and carrots, and slice off any rough bits. You don't need to peel them, especially if they're organic, as a lot of nutrients are in fact in the skin. Slice them into match-sticks by slicing them thinly (do the carrots on a diagonal), then grab a bunch of slices and lay them flat and chop into match sticks. Now that's the hard way - if you have a grater you can also use that, or easier still a food processor with a grating attachment or chopping function. I've sliced them manually above though to show you it can be done (and looks quite nice!).
  2. Thinly slice the red onions and mix together with the remaining ingredients, reserving a few mint leaves, seeds and raisins to sprinkle on top. If you're using dried and activated seeds they'll be crunchy already so add as is, otherwise pop your seeds in a pan on low heat for 5 minutes, shaking regularly until they just start to go brown and aromatic.
  3. Blend the dressing ingredients in a blender until smooth, then mix through the salad.
  4. Sprinkle with reserved mint, seeds and raisins and serve!

Easy Raw Beetroot Salad #vegan #vegetarian #dairyfree #eggfree #sugarfree #glutenfree #nutfree #paleo

Easy Raw Beetroot Salad #vegan #vegetarian #dairyfree #eggfree #sugarfree #glutenfree #nutfree #paleo

 



Buffy Ellen
Buffy Ellen

Author

Buffy is the founder of Be Good Organics, and loves creating delicious yet simple plant-based whole foods recipes. Buffy also oversees our Be Good Organics online store, full of plant based goodies that she personally uses and loves. Sign up for our newsletter below to be the first to receive her weekly recipes.




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