Beet Arugula Walnut Salad

Beet Arugula Walnut Salad

Stacey Milak, RDN


  • 4-6 medium-large beets scrubbed and ends trimmed- Or use already cooked packaged beets such as LoveBeets™
  • 3 tablespoons olive oil divided
  • Kosher salt to taste
  • freshly cracked black pepper to taste
  • ½ medium shallot minced
  • 1 tablespoon balsamic vinegar
  • 2 teaspoons maple syrup
  • 1 teaspoon Dijon mustard
  • 6 (or more) cups fresh arugula
  • ½ cup walnuts chopped
  • ½ cup low fat crumbled feta cheese
  • Fresh basil for garnish


  1. Preheat oven to 350°F. Drizzle beets with 1 tablespoon of oil and season with salt and pepper. Wrap in foil and place on a sheet tray. Bake for 40-55 minutes, or until beets are fork tender. (Time depends on the size of your beets). Let cool completely. Or use already cooked beets to save some time!
  2. For the dressing: mix shallot, balsamic vinegar, maple syrup, and Dijon mustard in a small bowl. Stream in remaining 4 tablespoons of oil, whisking constantly until emulsified. Season to taste with salt and pepper.
  3. Once beets are cool enough to handle, wear gloves and use a paper towel to rub the skins off. Discard the skins and slice the beets into ½ inch thick slices.
  4. In a large bowl, toss arugula, cooked beets, walnuts, feta, and dressing. Season to taste with salt and pepper, top with fresh basil, and serve immediately.

Nutrition Facts: 295 calorie, 7 grams protein, 23 grams Fat (5 gram saturated) 15 grams Carb (3 grams fiber) . 170 Mg Calcium, 109 mg Folate, 40 mg Vitamin K