Andy Montoya
Beet and goat cheese salad is a delicious and healthy dish that can be served as a side or a light lunch. The sweetness of the beetroot and the salty, creamy goat's cheese create a perfect flavour combination. This salad is also a great way to get lots of nutrients into your meal, as beetroot is rich in folate, potassium, vitamin A, and iron, while also being low in calories. The number of calories in a beet and goat cheese salad will depend on the specific ingredients and serving size, but one recipe provides a serving size of 274kcal per portion.
| Characteristics | Values |
|---|---|
| Serving | 1 portion |
| Calories | 274kcal |
| Carbohydrates | 13g |
| Protein | 6g |
| Fat | 27g |
| Saturated Fat | 5g |
| Cholesterol | 6mg |
| Sodium | 159mg |
| Potassium | 369mg |
| Fiber | 3g |
| Sugar | 6g |
| Vitamin A | 725IU |
| Vitamin C | 28.4mg |
| Calcium | 57mg |
| Iron | 1.7mg |
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What You'll Learn
Beet and goat's cheese salad nutritional information
Beet and goat's cheese salad is a nutritious dish that can be served as a side or a light lunch. The sweetness of the beetroot and the salty creaminess of the goat's cheese make them a perfect combination for a salad.
Beetroot is a healthy vegetable that is rich in folate (vitamin B9), which helps cells grow and function. It is also a good source of potassium, vitamin A, and iron, and is low in calories. The nutritional value of the salad will depend on the ingredients used and their quantities. For example, the type of cheese used can significantly impact the nutritional content. Goat's cheese is generally lower in calories and fat than other cheeses, making it a healthier option.
A beet and goat's cheese salad recipe from Hungry Healthy Happy has 274kcal per portion. The recipe includes walnuts, which can be swapped for pecans or cashews, and the salad has a dressing with a drizzle of honey. The approximate nutritional information per portion is as follows:
- Calories: 274kcal
- Carbohydrates: 13g
- Protein: 6g
- Fat: 27g
- Saturated Fat: 5g
- Cholesterol: 6mg
- Sodium: 159mg
- Potassium: 369mg
- Fiber: 3g
- Sugar: 6g
- Vitamin A: 725IU
- Vitamin C: 28.4mg
- Calcium: 57mg
- Iron: 1.7mg
Another recipe for a beet and goat cheese salad from Cooking Made Healthy has 116kcal per serving (1/6th of the recipe). This recipe includes roasted beets, lemon vinaigrette, sliced red onions, and feta cheese. The approximate nutritional information per serving is as follows:
- Calories: 116kcal
- Carbohydrates: 11.3g
- Protein: 2.7g
- Fat: 7.4g
- Saturated Fat: 1.8g
- Cholesterol: 6mg
- Sodium: 342mg
- Fiber: 2.2g
- Sugar: 8.7g
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How to prepare the beets
Preparing beets for a salad is simple and can be done in a few different ways. Here is a step-by-step guide on how to prepare beets for your goat cheese salad:
Selecting and Cleaning the Beets
Start by choosing beets that are uniform in size, ensuring they cook evenly. Rinse the beets under running water to remove any dirt or residue. If you want to, you can remove the stem and leaves by cutting them off. However, you can also choose to cook them separately and include them in your salad for added nutrition and texture.
Cooking the Beets
There are several methods you can use to cook the beets:
- Oven-Roasting: Preheat your oven to 375°F to 400°F. Drizzle the beets generously with olive oil and season with salt and pepper. Wrap each beet in aluminium foil and place them on a baking sheet. Roast for 40 to 90 minutes, depending on the size and freshness of the beets, until they are soft and fork-tender.
- Stovetop Boiling: Fill a pot with enough water to cover the beets by about one inch. Add a tablespoon of lemon juice to the water, which will help enhance the colour of the beets. Bring the water to a boil, then reduce the heat and simmer for about 30 to 35 minutes, or until the beets are tender.
- Steaming: Place the beets in a steamer basket inside a pot with about an inch of water. Bring the water to a boil, then reduce the heat and steam the beets for about 30 minutes, or until tender.
- Microwaving: Use a microwave-safe dish, such as a Pyrex glass dish. Add about 1/3 cup of water and a splash of lemon juice to the dish. Prick each beet with a fork and place them in the dish. Cover with a damp paper towel or plastic wrap and microwave on high for about 5 minutes, or until you can smell them cooking.
Peeling and Slicing the Beets
Once the beets are cooked, let them cool. You can place them under cold running water to speed up the process. When they are cool enough to handle, use your hands or a paper towel to rub and slide the skins off. Slice the beets into your desired thickness—for example, 1/4-inch thick rounds.
Now that your beets are prepared, you can assemble your salad by combining them with the greens, shallots, apples, walnuts, and, of course, goat cheese. Enjoy your healthy and delicious beet and goat cheese salad!
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Suggested salad bases
A beet and goat cheese salad is a versatile dish that can be adapted to suit different tastes and dietary preferences. Here are some suggested salad bases to get you started:
- Baby spinach and arugula: These tender greens make a perfect base for the salad, providing a subtle flavour and a delicate texture. They pair well with the earthy beets and creamy goat cheese.
- Mixed greens: For a heartier option, you can use a mixture of greens such as spinach, butterhead, rocket, and little gem. This option provides a variety of textures and flavours that complement the sweetness of the beets and the creaminess of the goat cheese.
- Lettuce: If you prefer a crisp and refreshing base, lettuce is a great option. Butter lettuce, Bibb lettuce, or even iceberg lettuce can provide a crunchy texture and a mild flavour that won't overpower the other ingredients.
- Carrots and cabbage: For a more substantial salad, grated carrots and cabbage can add a nice crunch and a boost of vitamins. This option makes the salad more filling and nutritious without adding extra calories.
- Quinoa or farro: For a gluten-free and protein-rich option, consider using cooked quinoa or farro as your base. These grains add a chewy texture and a nutty flavour to the salad, making it more satisfying and nutritious.
When building your beet and goat cheese salad, remember to consider the balance of flavours and textures. The sweetness of beets and the creaminess of goat cheese go well with a variety of greens and crunchy elements. You can also add extra proteins, like cooked chickpeas, or toppings like walnuts, pecans, or pistachios, to make the salad even more filling and nutritious.
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Vinaigrette recipe
A beet and goat cheese salad is a healthy and tasty option, with the sweetness of the beetroot and the salty, creamy goat's cheese making them the perfect combination for a salad. The addition of a vinaigrette can further enhance the flavours of this dish.
A vinaigrette is a simple salad dressing made with oil and vinegar, with additional ingredients such as salt, pepper, mustard, and herbs or spices. Here are some specific vinaigrette recipes that would pair well with a beet and goat cheese salad:
Honey-Dijon Vinaigrette
This vinaigrette recipe, as suggested by Once Upon a Chef, includes honey, Dijon mustard, red wine vinegar, shallots, salt, pepper, and vegetable oil. The sweetness of honey and the tanginess of Dijon mustard complement each other, creating a bright vinaigrette with subtle sweetness and a little zing. The recipe suggests whisking these ingredients together in a bowl or shaking them in a jar to blend, and then tossing the desired amount with the salad greens.
Balsamic Vinaigrette
Love and Lemons recommends a balsamic vinaigrette for their beet and goat cheese salad. This dressing is made with olive oil, balsamic vinegar, a little maple syrup, garlic, mustard, flaky sea salt, and fresh black pepper. The sweetness of the maple syrup and the tanginess of the balsamic vinegar create a vinaigrette that brings together the flavours of the salad.
Orange Vinaigrette
WonkyWonderful presents a unique twist with an orange vinaigrette. This bright orange dressing is made with olive oil and fresh orange juice, creating a vibrant and flavourful addition to the salad. The citrus notes in the dressing pair well with the earthy beets and creamy goat cheese.
When preparing a beet and goat cheese salad, it is recommended to add the dressing just before serving to avoid soggy leaves. Additionally, adding the beets last can prevent them from tinting the rest of the salad pink.
Feel free to experiment with different types of greens, nuts, and additional ingredients to create a salad that suits your taste preferences. Enjoy your delicious and nutritious beet and goat cheese salad!
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Salad toppings
A beet and goat cheese salad is a nutritious option, with beets being a good source of potassium, vitamin A, and iron, while also being low in calories. The salad can be made more filling by adding protein-rich toppings such as cooked chickpeas.
Nuts
Walnuts are a popular choice to add crunch to this salad. You could also try pecans, pistachios, or cashews for a different flavour and texture.
Fruit
Some sweetness can be added to the salad with fruit such as sliced apples, strawberries, or mandarin oranges.
Vinaigrette
A tangy vinaigrette can be made with honey, mustard, red wine vinegar, shallots, salt, pepper, and oil. This dressing can be adjusted to taste and tossed with the salad just before serving to avoid soggy leaves.
Cheese
Goat's cheese adds a creamy texture to the salad, but you could also use feta cheese for a saltier flavour.
Vegetables
Any tender greens can be used as a base for this salad, such as spinach, arugula, or butterhead lettuce. For added flavour, try red onions, shallots, or even beetroot itself.
Meat
To make the salad a more substantial meal, you can add sliced steak, grilled chicken, or salmon.
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Frequently asked questions
A beet and goat cheese salad typically contains around 274 calories per serving.
The number of calories in a beet and goat cheese salad can vary depending on the specific ingredients used and their quantities. For example, using different types of cheese, such as feta or blue cheese, can alter the calorie count.
To reduce the number of calories in the salad, you can try using low-calorie or low-fat ingredients. For example, using a smaller amount of oil or choosing a low-fat variety of cheese can help lower the overall calorie content of the dish.
