What could be easier or more delicious and nutritious than a Beetroot Salad? Beetroot is a real favourite British vegetable, and despite having fallen well out of favour (thanks to the British love of the pickled foods) now understanding the health benefits, it is back on the menu big time.
This beetroot salad recipe has a twist, it has a lovely creamy dressing made using organic natural yoghurt (my favourite brand of Rachel's Organics is particularly good). The yoghurt is mixed with garlic and cumin, and with the mint and coriander/cilantro in the salad makes it a very Moroccan-style dish.
- 1 cup (250 ml) of natural yogurt (either low fat or full fat)
- 2 teaspoon cumin seeds, roughly ground
- 1 clove garlic, crushed
- Sea salt and freshly ground black pepper
- 1 pound 12 ounces (750 g) cooked beetroot dipped in vinegar (not pickled),
- 8 ounces (250 g) baby spinach leaves, washed and well drained
- A large bunch of fresh garden mint, roughly chopped
- A large bunch of coriander/cilantro, roughly chopped, including leaves and stems
- First, make the dressing. Mix all the dressing ingredients together in a small bowl. Taste then season with salt and pepper accordingly. If you have the time, leave the dressing to infuse for an hour or so, then assemble the salad as follows. If you do not have the time, no worries, it will still taste just as good,making it in advance simply lifts the flavours even more.
- Take the beetroot and chop into even-sized wedges.
- Mix together the beetroot wedges, the washed and drained spinach with most of the chopped mint & coriander in a large serving bowl (reserve a little of the chopped herbs as a garnish for the salad).
- Before serving, drizzle the dressing over the salad, then as you are ready to serve finish by sprinkling with the remaining chopped herbs.
- The salad can be served on its own with crusty bread and some salty butter, or serve as a side dish with meat or fish, or as part of a range of other salads.
Note: If you have raw beetroots from the garden or the market then consider roasting them rather than boiling. Roasting beetroots helps retain a lot of the flavor and the nutritional value, it intensifies the flavor as well. For this recipe yo will then have to dip the beetroot into vinegar (not pickle it) to give it the correct flavor.
|Nutritional Guidelines (per serving)|
|Total Fat||3 g|
|Saturated Fat||1 g|
|Unsaturated Fat||1 g|
|Dietary Fiber||9 g|