Beet and Arugula Salad with Feta

Never cooked with beets before? This quick and easy recipe is a great place to start. The roasted beets, arugula, and feta make a delicious combination of flavors!

Prep Time: 10 minutes

Nutrition Facts

Serving Size: 1 cup (packed)

  • Calories 105
  • Carbohydrate 8 g
  • Protein 4 g
  • Fat 7 g
  • Saturated Fat 0.9 g
  • Sugars 5 g
  • Dietary Fiber 2 g
  • Cholesterol 0 mg
  • Sodium 280 mg

This Recipe Serves 2


2 medium beets, trimmed, peeled, each cut into eighths
1 teaspoon and 2 teaspoons olive oil, divided use
1/8 teaspoon pepper
1/2 teaspoon white wine vinegar
1/4 teaspoon Dijon mustard
1 1/2 ounces baby arugula, packed (about 1 1/2 cups)
3 tablespoons crumbled fat-free feta cheese


  1. Preheat the oven to 400 degrees F.
  2. Put the beets in a single layer on a rimmed baking sheet. Drizzle the beets with 1 teaspoon oil. Sprinkle the pepper over the beets.
  3. Roast for 20-25 minutes, or until tender when tested with a fork. Let cook on the baking sheet for 10 minutes.
  4. Meanwhile, in a large bowl, whisk together the remaining 2 teaspoons oil, vinegar, and mustard. Add the arugula, swirling the leaves in the dressing (tongs work well for this). Add the cooled beets. Sprinkle with the feta. Toss to combine.

Cook’s Tip: Most recipes advise roasting beets whole, then peeling them after cooking. To cut cooking time considerably, peel them raw (a vegetable peeler works well) and cut them into quarters or eighths before roasting. Beets can stain clothes, so you may want to wear an apron and a pair of disposable plastic gloves before handling the beets.

From Diabetes & Heart-Healthy Meals for Two by American Diabetes Association and American Heart Association

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