Penn Herb Wellness Guide
Beet Salad
Ruby red and tart, this salad goes well with rustic grilled poultry; or serve it on top of a mixed green salad.
Ingredients
- 4 large beets, fresh
- 1 medium red onion
- 2 Tbs vegetable oil
- 1 Tbs cider vinegar
- 1/2 tsp salt (sea salt if on a corn-free diet*)
- 1/2 tsp pepper
Directions
- Scrub beets to remove any dirt or soil. (Do not peel, as the peel slides off easily after cooking).
- Place beets and enough water to cover them in a medium-sized saucepan. Cover, and bring to a boil. Reduce heat to medium and cook for 45 minutes, until beets are tender, but not mushy.
- Drain and rinse with cold water. Hold each beet under cold running water and slip the skin off. Slice crosswise into 1/4-inch (1/2cm) slices, and place in a shallow bowl.
- Slice onions into rings. Add to beets.
- Mix oil, vinegar, salt and pepper in a small bowl and pour over beets and onions. Gently mix to combine.
- Chill for several hours before serving.
* Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn.
Nutrition Facts
Calories 69
Calories from Fat 42 (61%)
(7%)Total Fat 5g
(2%)Saturated Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
(0%)Cholesterol 0mg
(10%)Sodium 237mg
(5%)Potassium 182mg
Total Carbohydrate 6g
(7%)Dietary Fiber 2g
Sugars 4g
Sugar Alcohols 0g
(2%)Protein 1g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.