Meatless Monday: Roasted Beet and Arugula Salad with Mango Walnut Dressing

I love to make hearty, flavorful, nutrient-rich salads.

Full of vitamins, minerals, antioxidants, protein and fiber, salads like these are so filling and satisfying.

I find that roasted beets add wonderful texture and a rich, bold taste to any green salad.

If available, mix red, orange and gold beets for color, variety and flavor.

Usually yellow or gold beets have a milder flavor than their red cousins.

Red beets are the most common variety of beets grown.

Their flavor may range from candy-sweet to almost bitter.

Other beet varieties are Golden–a carroty-orange color–and Yellow Detroit–

which starts out orange but changes to a softer yellow when cooked.

Next time you roast beets for dinner, roast a few extras, so you can enjoy this salad the next day.

For today’s salad, I chose to marry the distinct, slightly bitter taste of arugula with the sweetness of

beets, red onions and tomatoes.

Crunchy walnuts and sliced cucumbers add additional texture and flavor.

Then I tossed it all in a tangy, creamy mango walnut dressing.

Sometimes I garnish this salad with small cubes of avocado and sliced scallions.


Roasted Beet and Arugula Salad with Mango Walnut Dressing

Meatless Monday: Roasted Beet and Arugula Salad with Mango Walnut Dressing

This recipe makes 4 salads.


For Roasted Beets:

4 medium organic roasted beets, diced

2 tablespoons hemp, olive or coconut oil

2 tablespoons lemon juice

1 tablespoon fresh chopped lemon thyme

For the Arugula Salad:

2 cups organic Arugula greens

1 organic Tomatoes – sliced or cut into chunks

1 organic Cucumber – sliced

1 organic Red Onion – sliced

1/4 cup chopped organic Walnuts – soaked overnight and drained

Sea salt and pepper

For the Mango Walnut Dressing

Blend the following ingredients until smooth and creamy:

1/2 organic Mango – peeled and sliced

1 /4 cup organic Walnuts – soaked overnight and drained

1/4 organic Avocado – peeled and sliced into chunks

juice of 1 organic Lemon

2 tablespoons Balsamic Vinegar

1 tablespoon Nutritional Yeast

1 tablespoon Braggs Liquid Aminos

Meatless Monday: Roasted Beet and Arugula Salad with Mango Balsamic Dressing


To roast your beets, cover them in foil and roast them in a 400 F oven for about one hour.

Chop the ends of the beets and peel them while they’re still warm.

Chop the beets into cubes.

Combine the beets, oil, lemon juice and lemon thyme in a mixing bowl.

If you don’t have lemon thyme, you can use fresh basil, oregano or regular thyme.

Dry herbs will also work, but use them sparingly.

Wash and drain arugula.

Wash and slice tomatoes, onion and cucumbers.

Arranging  the Salad:

Get 4 serving bowls ready and add a bed of arugula to each.

Top with the roasted beet mixture.

Arrange sliced tomatoes, cucumbers and red onions on top of the arugula.

Sprinkle with walnuts.

Drizzle Mango Walnut dressing over each salad.

Toss and enjoy!

What are some of your favorite, healthy, hearty salad combinations?

Share your suggestions and comments with us.


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