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.
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.
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.
Beet And Feta Cheese Salad Recipe
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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!
cook TIME 20 mins
prep TIME 5 mins
total TIME 40 mins
INACTIVE TIME 15 mins
COURSE Side Dish
CALORIES 213 kcal
10.5 ozbeetroot peeled
1 quartwater or enough to submerge and boil the beets
1 tbspolive oil
0.3 tspground black pepper
8 oznavel oranges peeled and cut into segments
0.3 cupfeta cheese crumbled
0.5 cupwalnuts chopped
1 tbspparsley chopped
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.
Beet And Feta Cheese Salad Recipe
Amount Per Serving (1 serving)
Calories 213Calories from FDA
% Daily Value*
Saturated Fat 3g
Trans Fat 15g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Vitamin A 729IU
Vitamin C 41mg
* Percent Daily Values are based on a 2000 calorie diet.