Healthy Recipes 101

The Heart of The Home Beats in The Kitchen

  • Recipe Index
  • Courses
    • Main Dishes
    • Side Dishes
    • Desserts
    • Appetizers & Snacks
    • Beverages
  • Method
    • Air Frying
    • Boiling
    • Broiling
    • Frying
    • Grilling
    • Oven Baked
    • One-Pan
  • About

Hot Tags

  • Juices
  • Chicken
  • Salmon Recipes
  • Air Fryer
  • Instant Pot
  • Salads
Fact-checked
Salads

Beet and Feta Cheese Salad Recipe

  • Salads
  • Side Dishes
Prep Time 5 mins
Cook Time 20 mins
Servings 4 servings
Calories 213 kcal
are feta cheese and beet good for you
Jump to Recipe
facebook pinterest twitter Print Recipe

Today’s beet and feta cheese salad recipe will show you how to make this delicious dish and prepare beetroots. But before we start, here are a few interesting facts about this salad’s main ingredients, feta and beets.

All cheese lovers will love this recipe this National Cheese Lover’s Day (20 Jan) and National Mac & Cheese Day (July 14).

What Is Feta Cheese?

Feta cheese is a type of soft cheese that originated from Greece. This cheese is often made using sheep, goat, buffalo, or cow milk.

During the making process, the cheese is brined in a salt solution and left to age. This results in a tofu-like soft, tangy, salty cheese that can be cut into cubes or crumbled.

Healthy beet and Feta Cheese Salad Recipe

We chose feta cheese for today’s recipe because of its saltiness. Its sharpness adds flavor to the plain boiled beets and adds a flavor contrast to the sweet navel oranges.

However, flavors are not the only thing we like about feta cheese.

Are Beet and Feta Cheese Salad Good for You?

1. Feta Cheese

Cheese in general is considered to be a great source of protein and nutrients. But it also gets a bad rap, because imbalanced cheese consumption is linked to heart disease, obesity, and more. 

Feta is actually a healthier cheese option. Here’s why:

While other cheeses are made from cow milk, feta cheese is the product of processed goat/sheep milk instead. It still makes for an excellent source of calcium and protein.

At the same time, feta cheese is lower in sodium and saturated fat and, hence, is better for your health.If you love this soft, salty cheese, check out our watermelon arugula salad recipe. This is also a fresh, easy-to-make, mediterranean-style salad we think you will enjoy.

are feta cheese and beet good for you

2. Beets

Beetroots also bring many health benefits:

For starters, this root vegetable yields very few calories. There are only 44 calories per 100 grams of cooked beetroots, and along with the carbs also come the nutrients.

Beetroot contains organic nitrates, substances that raise the nitric oxide levels in our blood. Moderate consumption of beetroots is linked to a significant reduction of blood pressure.

In beetroot, there are pigments, called betalains, that are responsible for its bordeaux hue. These substances have anti-inflammatory properties that are good for the immune system.

Main Ingredients For Beet And Feta Cheese Salad Recipe

1. Beets

You can use either beets or baby beets for today’s recipe. If you do use baby beets, keep in mind that they are smaller and need less time to cook.

2. Feta Cheese

We cut our feta cheese into cubes, but you can crumble the cheese to distribute evenly on the salad.

3. Arugula

This green has an interesting, earthy flavor that goes perfectly with feta cheese. It also provides you with fiber and many other vital nutrients such as potassium, calcium, etc.

ingredient

4. Orange

We use navel oranges for today’s recipe, but you can use any sweet variety available. The addition of sweet oranges adds freshness and brightens up the salad.

5. Walnuts

Not only are walnuts a great source of good fats, they’re also rich in protein and help keep you full.

Beet Salad Dressing

Today’s dressing is going to be basic with olive oil, salt, and pepper. However, you can jazz it up with a few simple ingredients:

  • Minced garlic: is always a great addition to any salad dressing. You only need about 1 teaspoon of minced garlic to flavorize this dressing.
  • Lemon juice: adds sourness to the salad but it won’t overpower other ingredients. In fact, it pairs well with the sweet orange and balances out the flavors.
  • Lemon zest: gives a lovely, citrusy aroma to the salad. This shall be the secret ingredient that will keep everyone guessing.

How to Prepare Beets

Here’s how you prepare beets for today’s beet and feta cheese salad recipe:

  1. Wash and scrub the beets to remove any dirt.
  2. Pat them dry with a kitchen towel.
  3. Cut off the stems and tails with a sharp knife.
  4. Using a peeler, remove the skin.

Now, your beets are ready to be boiled.

How to prepare beetroot

How Long to Boil Beets

For today’s recipe, we boil our beets for 20 minutes. Here’s how:

  1. Bring a pot of water to boil. There should be enough water to submerge the beets.
  2. Add the beets and lower the heat to medium. Allow the beets to simmer for 20 minutes.
  3. To check if the beets are cooked, use a knife and pierce through the middle of one. The knife should slide through effortlessly.

How To Make Beet And Feta Cheese Salad

Here is a brief summary of our beet and feta cheese salad recipe:

Jump to Recipe
step 1 boil the beetroot

Boil the beets

Step 2: Drain and cut the beets

Drain and cut the beets

step 3 make dressing

Make the dressing

Step 4 Arrange the salad.

Arrange the salad

How to make beet and feta cheese salad step 5 serve

Serve

Detailed instructions with full ingredient measurements are available below.

What to Serve With Beet and Feta Cheese Salad?

how do you prepare Beetroot and Feta Cheese Salad

This beet salad pairs well with almost any food. Here are a few ideas on how to serve it:

  • Protein: Any type of grilled, pan-seared, or baked meat will suit this salad perfectly. You can serve this salad alongside chicken, beef, pork, lamb, or even firm tofu.
  • Pasta: This salad can be a great addition to any pasta dish, giving you a boost of micronutrients and fiber.

If you want more delicious salad, check out this easy salad recipes.

Beet Feta Salad Dressing

Beet And Feta Cheese Salad Recipe

PRINT RATE Share on Facebook Share on Twitter Share on Pinterest
This beet and feta cheese salad recipe requires just a few simple ingredients. You only need to cook the beets, and you’re almost done!
Prep Time 5 mins
Cook Time 20 mins
Inactive time 15 mins
Total Time 40 mins
Course Side Dish
Cuisine American
Servings 4 servings
Calories 213kcal

Ingredients
 

  • 10.5 oz beetroot peeled
  • 1 quart water or enough to submerge and boil the beets
  • 1 tbsp olive oil
  • 1/8 tsp salt
  • 1/4 tsp ground black pepper
  • 2.6 oz arugula
  • 8 oz navel oranges peeled and cut into segments
  • 1/4 cup feta cheese crumbled
  • 1/2 cup walnuts chopped
  • 1 tbsp parsley chopped

Instructions
 

  • Boil the beets: In a medium pot, add water and bring to a boil. Once boiling, add beets, lower the heat to medium, and simmer for 20 minutes uncovered.
  • Drain and cut the beets: Once cooked, drain and leave to cool for about 15 minutes. When the beets are cool enough to handle, cut them into thin wedges and set aside.
  • Make the dressing: In a small bowl, combine the olive oil, salt, and pepper. Whisk vigorously and set aside.
  • Arrange the salad: Place the arugula, cooked beets, oranges, feta cheese, and walnuts on a large serving plate.
  • Serve: Take a portion of the salad on your plate and drizzle the dressing on top. You can choose to toss the salad or leave it as is. Garnish with chopped parsley, and serve.

Nutrition

Nutrition Facts
Beet And Feta Cheese Salad Recipe
Amount Per Serving (1 serving)
Calories 213 Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 3g19%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 8mg3%
Sodium 244mg11%
Potassium 482mg14%
Carbohydrates 17g6%
Fiber 5g21%
Sugar 11g12%
Protein 6g12%
Vitamin A 729IU15%
Vitamin C 41mg50%
Calcium 128mg13%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
Homemade Beet and Feta Cheese Salad Recipe Healthykitchen101

FAQ

1. How Many Calories Are in This Beet Salad?

There are only 213 calories in a serving of our beet and feta cheese salad. You can pair a light beverage with it to create a 250-calorie side dish combo.

Our healthy eating guidelines recommend you consume about 250 calories for a side dish and/or dessert. We also encourage you to eat a 500-calorie main dish.

This is to ensure you have an appropriate 750 calories per meal to keep your body functioning.

2. Can You Freeze Beet and Feta Cheese Salad?

Yes, you can. However, freezing a dressed salad wouldn’t be the best idea to prolong its shelf life.

Since this salad contains fresh ingredients such as arugula and oranges, freezing will lower its quality. But, if you insist, we recommend breaking the salad down and freezing each ingredient in separate containers.

Cooked beets can stay good for about 1 month in the freezer. Freezing feta cheese can lower the risk of spoilage— making it last for as long as 3 months.

We highly recommend using freezer-safe containers to prevent your food from getting freezer burn.

The fresh fruits and vegetables such as arugula and oranges are fragile— freezing them may ruin their flavor and texture. You can simply keep them in the fridge or buy fresh ingredients when you need them.

Walnuts and the salad dressing can stay good in the fridge for about a month. You just need to put them in airtight containers.

3. How Long Does Beet and Feta Cheese Salad Last?

Depending on storage conditions, beet and feta cheese salad can last from 1 to 3 days.

A dressed salad can only last 1 day in the fridge. On the other hand, you can keep the ingredients in separate containers and they’ll last for 3 days.

Whenever you want to have salad, put all the ingredients in a bowl, give them a quick toss, and serve.

is Greek Salad healthy
Previous Recipe
Healthy Greek Salad Recipe
Best Potatoes for Mustard Potato Salad
Next Recipe
Mustard Potato Salad Recipe

This Can Be a Side for

Pecan Crusted Salmon Recipe

Pecan-Crusted Salmon Recipe

Salmon Recipes
Total 45 minutes
Salmon Pasta Recipe

Salmon Pasta Recipe

Salmon Recipes
Total 30 minutes
Air Fryer Salmon Recipe

Air Fryer Salmon Recipe

Salmon Recipes
Total 45 minutes
Air Fryer Chicken Meatballs Recipe

Air Fryer Chicken Meatballs Recipe

Chicken
Total 35 minutes
Air Fryer Bacon Wrapped Chicken Recipe

Air Fryer Bacon Wrapped Chicken Recipe

Chicken
Total 35 minutes
Beef Stew Recipe

Beef Stew Recipe

Beef
Total 2 hours
Luna Regina

Luna Regina

facebook instagram pinterest youtube twitter linkedin
Luna is the founder and chief recipe developer of Healthy Recipes 101. Apart from cooking, she also loves reading, programming, exploring the outdoors, and collecting useless facts about everything.

Comments/ Reviews

Cancel reply
are feta cheese and beet good for you
Beet and Feta Cheese Salad Recipe
Recipe Rating




Comments

  1. Teri Sandin

    January 20, 2020 at 2:41 pm

    Hi, I’m watching my sugar and carbs and this recipe has a lot of both, is this ok for me. I follow a pretty healthy diet and yes I do cheat and I try and get plenty of exercise

    Reply
    • Luna Regina

      April 25, 2020 at 5:58 am

      Hi Teri. Sorry for the late reply. As for your question, since this salad is relatively low on carbs and contains mostly “good carbs” (including fiber and sugar from fruits and veggies), it should fit your healthy diet!

      Reply
Lizzie Streit, MS, RDN, LD
Recipe developed by Luna Regina on December 1, 2021 Nutritionally reviewed by Lizzie Streit, MS, RDN, LD

Latest Recipes

Caprese Salad Recipe

Salads
Caprese Salad Recipe

homemade kale salad recipe

Salads
44 Healthy Salad Recipes

Antipasto Salad Recipe

Salads
Antipasto Salad Recipe

Panzanella Salad Recipe

Salads
Panzanella Salad Recipe

Cobb Salad Recipe

Salads
Cobb Salad Recipe

Chickpea Salad Recipe

Salads
Chickpea Salad Recipe

Top Pinterest

Banana Papaya Smoothie Recipe

Smoothies
Banana Papaya Smoothie Recipe

Pumpkin Spice Smoothie Recipe

Smoothies
Pumpkin Spice Smoothie Recipe

Strawberry Papaya Smoothie Recipe

Smoothies
Strawberry Papaya Smoothie Recipe

Orange Creamsicle Smoothie Recipe

Smoothies
Orange Creamsicle Smoothie Recipe

Pineapple Carrot Juice Recipe

Carrot Juice
Pineapple Carrot Juice Recipe

Strawberry Carrot Juice Recipe

Carrot Juice
Strawberry Carrot Juice Recipe

AS SEEN ON
eatthis
parade
bustle
insider
buzzfeed
forbes
cnn
msn
Healthy Recipes 101
We do not offer medical, dietetic, or nutritional advice. Please seek consultation from a qualified health care professional prior to any decision to alter your current diet. Learn more See additional information.
  • Recipe Index
  • Course
  • Method
  • About
  • Cooking Challenge
  • Nutrition Guidelines
  • Recipe Development
  • Cooking Tips
  • Terms of Use
  • Privacy Policy
  • Contact

Follow Us

facebook instagram pinterest youtube twitter linkedin

Get our latest healthy recipes

Stay up-to-date with our latest RDN-approved recipes, kitchen tips, and healthy eating challenges.

Opt-out at any time by clicking the 'unsubscribe' link at the bottom of our email.

Visit our other Healthy101 sites:

Healthykitchen101
© 2021 Healthy Kitchen 101, LLC - All Rights Reserved
Return to Top