A fresh, colorful, and nutritious Mediterranean salad made with tender roasted beetroot, creamy avocado, tangy feta cheese, and fresh greens. Tossed in a delicious olive oil and lemon dressing, this salad is perfect for a healthy lunch, light dinner, or refreshing side dish!
Prep Time: 15 minutes
Cook Time: 35–40 minutes
Total Time: 50–55 minutes
Servings: 4
Course: Salad / Side Dish
Cuisine: Mediterranean
Ingredients
For the Salad:
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3 medium beetroots, roasted or boiled and cut into wedges
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2 ripe avocados, sliced
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¾ cup feta cheese, crumbled or cubed
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2 cups fresh arugula (rocket) or baby spinach
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¼ cup fresh parsley or cilantro, chopped
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2 tablespoons pumpkin seeds (optional)
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1 tablespoon fresh dill, chopped
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¼ teaspoon freshly ground black pepper
For the Mediterranean Dressing:
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3 tablespoons extra virgin olive oil
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2 tablespoons fresh lemon juice
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1 teaspoon Dijon mustard
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1 teaspoon honey
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1 small garlic clove, minced
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½ teaspoon dried oregano
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¼ teaspoon sea salt
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¼ teaspoon black pepper
Instructions
Step 1: Prepare the Beetroot
Wash the beetroots thoroughly and trim the ends. Wrap them in foil and roast at 400°F (200°C) for approximately 35–45 minutes, or until fork-tender. Allow them to cool, peel, and cut into bite-sized wedges.
Alternatively, boil the beetroots until tender.
Step 2: Prepare the Vegetables
Wash and dry the arugula or baby spinach. Slice the avocados in half, remove the pits, peel, and cut into thick slices. Chop the fresh parsley and dill.
Step 3: Make the Dressing
In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, honey, minced garlic, oregano, salt, and black pepper until well combined.
Step 4: Assemble the Salad
Arrange the fresh arugula or spinach on a large serving plate. Add the beetroot wedges and avocado slices. Scatter the feta cheese evenly over the salad.
Step 5: Add the Dressing
Drizzle the Mediterranean dressing over the salad. Sprinkle with fresh herbs, pumpkin seeds, and freshly cracked black pepper.
Step 6: Serve
Gently toss everything together without crushing the avocado. Serve immediately while fresh and enjoy!
Nutritional Information
Estimated values per serving, based on 4 servings.
| Nutrient | Amount |
|---|---|
| Calories | 285 kcal |
| Protein | 7 g |
| Total Fat | 24 g |
| Saturated Fat | 6 g |
| Carbohydrates | 16 g |
| Fiber | 7 g |
| Sugar | 8 g |
| Sodium | 390 mg |
Nutrition values are estimates and may vary depending on ingredient brands and portion sizes.
Health Benefits
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Beetroot: Provides dietary nitrates, fiber, and antioxidants.
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Avocado: Contains heart-friendly monounsaturated fats and potassium.
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Feta Cheese: Adds protein, calcium, and a delicious tangy flavor.
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Arugula: Provides vitamins A, C, and K.
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Extra Virgin Olive Oil: Supplies healthy fats and antioxidant compounds.
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Lemon Juice: Adds freshness and vitamin C.
Helpful Tips
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Roast the beetroot ahead of time to save preparation time.
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Choose ripe but firm avocados to maintain their shape.
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Add avocado just before serving to prevent browning.
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Use block feta for a creamier texture and richer flavor.
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Add walnuts or pumpkin seeds for extra crunch.
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Keep the dressing separate if preparing the salad in advance.
Frequently Asked Questions (Q&A)
Q1: Can I use canned beetroot?
Yes! Canned or vacuum-packed cooked beetroot works perfectly. Drain it well before adding it to the salad.
Q2: Can I prepare this salad ahead of time?
Yes. Prepare the beetroot, greens, and dressing separately. Add the avocado and feta just before serving.
Q3: Can I replace feta cheese?
Absolutely! Goat cheese, ricotta salata, or dairy-free feta are excellent alternatives.
Q4: Is this salad suitable for weight management?
Yes! It contains fiber-rich vegetables, healthy fats, and satisfying ingredients. Portion sizes still matter.
Q5: Can I add protein to this salad?
Yes! Grilled chicken, salmon, chickpeas, or boiled eggs make wonderful additions.
Q6: Is this salad gluten-free?
Yes! All the main ingredients are naturally gluten-free. Check your mustard and other packaged ingredients to ensure they are certified gluten-free if needed.
Q7: How long does this salad last in the refrigerator?
For the best freshness, enjoy it immediately. Without avocado and dressing, the prepared ingredients can generally be refrigerated for up to 2 days.
Q8: Can I make this salad vegan?
Yes! Replace the feta with vegan feta and use maple syrup instead of honey.