Recipe Information
Details Specification
Recipe Name Beetroot, Avocado & Feta Salad
Cuisine Mediterranean-inspired
Category Salad / Appetizer
Preparation Time 15 minutes
Cooking Time 35–45 minutes
Total Time 50–60 minutes
Servings 4 portions
Difficulty Easy
Cooking Method Roasting and fresh assembly
Serving Temperature Chilled or room temperature
2. Ingredients and Quantities
Ingredient Quantity
Fresh beetroot 400 g
Ripe avocado 2 medium (300 g)
Fresh arugula (rocket leaves) 100 g
Feta cheese, crumbled 120 g
Red onion, thinly sliced 50 g
Fresh parsley, chopped 10 g
Fresh mint leaves 5 g
Extra virgin olive oil 45 ml
Fresh lemon juice 25 ml
Dijon mustard 5 g
Honey 10 g
Garlic, minced 3 g
Dried oregano 2 g
Black pepper 2 g
Sea salt 3 g or to taste
3. Method of Preparation
Step 1: Prepare the beetroot
1. Wash beetroot thoroughly and trim the ends.
2. Wrap individually in aluminum foil.
3. Roast in a preheated oven at 200°C (400°F) for approximately 35–45 minutes, depending on size.
4. Check tenderness using a knife.
5. Allow to cool, peel and cut into wedges.
Alternatively, use pre-cooked beetroot to reduce preparation time.
Step 2: Prepare the avocado
1. Cut avocados in half and remove the pits.
2. Peel carefully.
3. Slice into medium-sized wedges.
4. Drizzle lightly with lemon juice to prevent browning.
Step 3: Prepare the salad vegetables
1. Wash and thoroughly dry arugula.
2. Thinly slice red onion.
3. Chop fresh parsley and mint.
4. Keep all ingredients chilled until assembly.
Step 4: Prepare the dressing
In a small mixing bowl, combine:
– Extra virgin olive oil.
– Fresh lemon juice.
– Dijon mustard.
– Honey.
– Minced garlic.
– Dried oregano.
– Salt and black pepper.
Whisk until emulsified and smooth.
Step 5: Assemble the salad
1. Arrange fresh arugula on a serving plate.
2. Distribute roasted beetroot wedges evenly.
3. Add avocado slices.
4. Scatter sliced red onion over the salad.
5. Add crumbled feta cheese.
6. Sprinkle fresh parsley and mint.
Step 6: Final dressing and presentation
Drizzle the prepared dressing evenly over the salad immediately before serving.
Finish with freshly cracked black pepper, a little dried oregano and a light drizzle of extra virgin olive oil.
4. Nutritional Information
Estimated values per serving, based on 4 servings.
Nutrient Amount
Calories 320 kcal
Protein 8 g
Total Fat 25 g
Saturated Fat 7 g
Carbohydrates 20 g
Dietary Fiber 8 g
Total Sugars 10 g
Cholesterol 25 mg
Sodium 480 mg
Potassium 650 mg
Values are estimates and vary according to avocado size, feta brand and dressing quantities.
5. Nut and Allergen Information
No nuts intentionally added
Allergen Status
Peanuts Not included
Almonds Not included
Cashews Not included
Walnuts Not included
Pistachios Not included
Hazelnuts Not included
Other tree nuts Not included
Milk / Dairy Contains feta cheese
Mustard Contains Dijon mustard
Gluten No gluten-containing ingredients intentionally included
Soy Not included in basic recipe
Important nut allergy precautions:
– Check feta cheese, mustard and dressing ingredient labels.
– Verify supplier allergen and cross-contact statements.
– Use clean preparation equipment and utensils.
– For severe nut allergies, use ingredients verified as safe for the individual.
6. Professional Chef’s Tips
1. Roast beetroot rather than boiling it to preserve its natural sweetness and concentrated flavor.
2. Use ripe but firm avocados to maintain attractive slices.
3. Dry arugula thoroughly so the dressing coats the leaves properly.
4. Add feta just before serving to maintain its texture.
5. Balance the earthy beetroot with fresh lemon juice and aromatic herbs.
6. Dress the salad immediately before serving to prevent the leaves from wilting.
7. Use good-quality extra virgin olive oil for the best Mediterranean flavor.
7. Serving and Presentation
– Select a large dark ceramic serving plate.
– Arrange arugula as the base.
– Place beetroot wedges and avocado slices in alternating sections.
– Distribute feta cheese naturally across the salad.
– Garnish with fresh parsley, mint and cracked black pepper.
– Finish with a delicate olive oil and lemon dressing.
Recommended accompaniments:
– Grilled chicken breast.
– Grilled salmon.
– Garlic bread.
– Roasted vegetables.
– Mediterranean couscous.
8. Storage and Shelf Life
Storage Method Recommendation
Refrigerated assembled salad Best consumed immediately
Prepared roasted beetroot 3–4 days
Prepared dressing 3–4 days
Cut avocado Best used immediately
Storage temperature 4°C or below
Store dressing, beetroot, avocado and leafy greens separately whenever possible. Assemble shortly before serving for optimal freshness.
9. Professional Recipe Summary
Beetroot, Avocado & Feta Salad is a vibrant Mediterranean-inspired vegetarian dish combining roasted root vegetables, healthy fats, fresh greens and creamy cheese.
RECIPE CLASSIFICATION
– Vegetarian
– Mediterranean-inspired
– Fresh Salad
– Gluten-free ingredients
– Nut-free ingredients (subject to supplier verification)
– Healthy Lunch
– Restaurant Starter
– Meal Preparation Option