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Image by Mariana Medvedeva
  • Writer's pictureLisa Smith

Healthy Lunch Recipe: Bright Beetroot Salad

Updated: Apr 9

Beetroot, Feta and Rocket Salad in bowl

This week, I've got a delicious and nutritious recipe that'll make your taste buds happy. It's a vibrant beetroot, feta, walnut, and rocket salad with a tangy homemade dressing.

Why does it taste so good? First, we have the earthy sweetness of the roasted beetroot. When you combine it with the creamy and slightly salty feta and parmesan cheese, it's like a flavour explosion! The crunch of the walnuts adds a delightful texture and nutty richness, while the peppery rocket leaves balance everything out.

Flavour Bomb Salad and Vegetable Dressings

Making your own dressings and sauces can be a game-changer for your health. While it may be convenient to grab a bottle of ready-made dressing or sauce from the supermarket, I find many of them are loaded with unhealthy ingredients like refined oils, added sugars, artificial flavours, and preservatives.

By creating your own dressings and sauces, you have full control over what goes into it, ensuring a healthier and more wholesome option. I love making my own variety of salad and vegetable dressings or sauces in jam jars, ready to add to meals during the week.

Here’s a few reasons why I think homemade is best:

  • Avoid Hidden Unhealthy Ingredients: Store-bought dressings often contain refined vegetable oils like soybean or canola oil, which are high in omega-6 fatty acids and may contribute to inflammation when consumed in excess. Homemade dressings, on the other hand, allow you to choose healthier oils like extra-virgin olive oil, which is rich in monounsaturated fats and offers numerous health benefits.

  • Customise to Your Taste and Dietary Needs: When you make your own dressings, you have the freedom to customise the flavours to suit your preferences. You can adjust the sweetness, acidity, or spiciness according to your taste buds. Moreover, if you have specific dietary needs or restrictions, such as avoiding gluten or dairy, homemade dressings allow you to use alternative ingredients and create a dressing that perfectly fits your requirements.

  • Fresh and Nutrient-Packed Ingredients: Making your own dressing means using fresh ingredients, such as lemon juice, herbs, and spices, which can add an incredible depth of flavour to your salad. These ingredients also bring along valuable nutrients like antioxidants and vitamins, enhancing the nutritional value of your meal.

  • Reduce Added Sugars and Salt: Many store-bought dressings contain excessive amounts of added sugars and salt to enhance the taste and prolong shelf life. By making your own dressing, you can reduce or eliminate these additives, promoting a healthier overall diet.

By taking a few minutes to whip up your own dressing, you can enjoy a salad that not only tastes amazing but also supports your well-being. So, get creative in the kitchen and have fun experimenting with various homemade dressings to find your personal favourites. Your body will thank you for it! I’ll put a few of my favourite flavour bombs in my next blog post.

Beetroot, Feta and Rocket Salad Recipe

fresh beetroots


Serves 2

  • 2 medium-sized cooked beetroots, sliced

  • 4 cups fresh rocket leaf salad

  • 1/2 cup crumbled feta cheese

  • 1/4 cup cooked puy/green lentils

  • 1/3 cup chopped walnuts

  • 1/4 cup parmesan shavings (optional)

For the Zesty Dressing:

  • 2 tablespoons extra-virgin olive oil

  • 1 tablespoon lemon juice

  • 1 teaspoon Dijon mustard

  • 1 teaspoon honey (or your preferred sweetener)

  • Salt and pepper to taste


1. Wash and dry the rocket leaf salad. Place in a large salad bowl.

2. Sprinkle the sliced beetroot, crumbled feta and parmesan cheese, lentils and chopped walnuts over the rocket leaves.

3. In a small bowl, whisk together the extra-virgin olive oil, lemon juice, Dijon mustard, honey, salt, and pepper until well combined. Adjust the seasonings to suit your taste.

4. Drizzle the zesty homemade dressing over the salad ingredients in the bowl.

5. Gently toss the salad to ensure all the ingredients are well coated with the dressing.

6. Arrange the roasted beetroot slices and parmesan shavings on top of the salad.

7. Give the salad a final gentle toss to combine all the flavours.

8. Serve the beetroot and rocket salad immediately and enjoy!

Feel free to experiment with the ingredients and quantities to suit your preferences. This recipe serves as a great starting point, but don't be afraid to add your own personal touch. This recipe can also be adapted for vegans and vegetarians, just add in your favourite plant based meat or cheese substitute. There you have it, a beautiful and nourishing beetroot, feta, walnut, and rocket salad with a zesty homemade dressing. It's a feast for both your taste buds and your body! Here are some more delicious salad recipes for you to try.

Nutritional Benefits:

  • Beetroot: Not only does it add a burst of colour to your salad, but it's also a nutritional powerhouse. Beetroot is loaded with antioxidants, vitamins, and minerals that support your immune system and help reduce inflammation. It's also great for your blood pressure and heart health, thanks to its high nitrate content.

  • Feta Cheese: Creamy and tangy, feta cheese is a good source of protein and calcium. It adds a satisfying richness to your salad without overwhelming the other flavours. Just remember to enjoy it in moderation, as it feta and parmesan are also high in fat and salt.

  • Walnuts: These crunchy little powerhouses are chock-full of heart-healthy fats, fibre, and essential minerals. Walnuts are a great source of omega-3 fatty acids, which can help reduce inflammation and support brain health. Plus, they add a delightful crunch to every bite!

  • Rocket: This leafy green not only adds a peppery kick to your salad but also packs a punch when it comes to nutrients. It's a great source of vitamins A, C, and K, as well as folate and calcium. The slightly bitter taste of rocket adds a nice contrast to the natural sweetness of the beetroot.


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