You’re going to love this delicious Roasted Kale and Beet Salad. It ‘s perfect for fall and features roasted beets, tender kale, toasted chickpeas, creamy goat cheese, crunchy walnuts, sweet apples, and a tangy dressing. A sweet and savory salad you can make it in just 30 minutes and enjoy it as a main course or a side dish.
This beet kale salad is a wonderful way to enjoy the flavors and colors of fall! It has roasted beets, kale, chickpeas and apple for a satisfying and wholesome meal. It is also easy to make, requiring only a few simple steps and ingredients. You will love the contrast of the tender beets, the crunchy kale, the creamy chickpeas and the sweet apple. This kale salad with beets is perfect for sharing with family and friends or as a cozy lunch or dinner.
Benefits of Kale and Beets
Beets are a nutritious food that offer many health benefits. They have antioxidants, such as betalains, that fight against oxidative damage and prevent chronic diseases. They also have nitrates that lower blood pressure and promote heart health. Beets can reduce inflammation in the body with compounds like betaine. They have fiber that helps digestion and bowel regularity. Beets support liver detoxification by helping the body get rid of toxins. Some studies suggest that beets can boost brain function by improving blood flow to the brain.
Kale is a superfood that provides many vitamins, such as A, C, K, and some B vitamins. It also has minerals like calcium, potassium, and magnesium. It has antioxidants like quercetin that protect the body from oxidative damage. Kale can help lower blood pressure and prevent heart disease with its fiber, potassium, and phytonutrients. Kale also has anti-inflammatory compounds that may reduce the risk of inflammation-related diseases.
Chickpeas are a good source of complex carbs and plant protein for balanced blood sugar. They are a good source of fiber, zinc and folate for added vitamins and minerals.
Apple cider vinegar, kale, and beets are some of the foods that may help you manage your blood sugar and insulin levels naturally. However, they are not substitutes for medical advice or treatment. You should always consult your doctor before changing your diet or lifestyle.
- Medium beets: You can roast them whole or chopped, depending on your preference.
- Jar chickpeas: These are ready to use, but you can also drain and rinse canned chickpeas instead.
- Extra virgin olive oil: Choose a good-quality one for the best flavor and health benefits.
- Bunch kale: You can use any type of kale, such as curly, dino, or baby kale.
- Red onion: This adds a sweet and sharp flavor to the salad. You can use it raw or roasted.
- Apple: This adds some sweetness and crunch. You can also use pears instead if you like.
- Walnuts: These add some crunch and healthy fats. Chop them coarsely before adding them to the salad.
- Goat cheese: This adds a delicious creamy flavor and texture to the salad. Crumble it on top of the salad.
- Apple cider vinegar: This adds some tanginess and acidity to the dressing. It also has blood sugar stabilizing health benefits.
- Extra virgin olive oil: Use the same good-quality one as for roasting the beets and chickpeas.
- Dijon mustard: This adds some spice and creaminess to the dressing. You can use any mustard of your choice, such as honey mustard or whole grain mustard.
- Sea salt: This adds some flavor and enhances the other ingredients. Use it as needed and adjust to your taste.
- Garlic: This adds some aroma and flavor to the dressing. Use fresh garlic cloves and mince them finely.
Preparing the Salad
Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper.
You can roast the beets whole or sliced, depending on your preference. If you want to slice them, scrub them well and cut them into thin pieces. Rinse and drain the chickpeas and place them on a baking sheet lined with parchment paper. Drizzle some olive oil and ½ teaspoon of salt over the beets and chickpeas and toss them to coat them well.
Bake for 25-30 minutes, stirring once or twice, until the beets are soft and the chickpeas are golden and crisp.
Whisk together the apple cider vinegar, olive oil, dijon mustard, garlic, and sea salt in a small bowl to make the dressing. Set it aside.
Wash and dry the kale and slice it thinly. Put it in a large salad bowl and pour about ¾ of the dressing over it. Use your hands to massage the kale for 2-3 minutes, until it becomes tender and wilted. Dino kale has flat, dark, thin, sweet leaves. Curly kale has ruffled, bright, thick, peppery leaves. Dino kale is better for raw salads, curly kale is better for cooking. You can use either for this salad.
Add the roasted beets and chickpeas to the kale, along with the red onion, apple, walnuts, and goat cheese. Drizzle the rest of the dressing over the salad and toss gently to combine everything.
Enjoy your kale and beetroot salad right away or store it in the fridge for 3-4 days.
Assembling the Salad
Massaging the kale makes it softer and tastier. Mix the roasted beets, chickpeas, red onion, apple slices, and chopped walnuts in a large bowl. Sprinkle some goat cheese on top for a creamy and flavorful touch to the kale and beet salad.
Variations & Substitutions
- Any kind of kale, such as curly, dino, or baby kale, can be used for this salad.
- All varieties of beets, such as red, golden, or chioggia beets, can also work well.
- Any variety of apple, such as gala, honeycrisp, or granny smith, can add some sweetness and crunch. Pears can also be used instead of apples if desired.
- Raw red onion can give a sharp flavor, or they can be roasted with the beets and chickpeas for a milder taste. Pickled onions would also be delicious.
- Chickpeas are optional, but recommended. Add chicken, steak, or fish for extra protein and a balanced meal.
- Any type of nuts, such as almonds, pecans, sunflower seeds, or pumpkin seeds, can add some crunch and healthy fats.
- Goat cheese, feta cheese, or sliced parmesan cheese can provide some creaminess and saltiness to the salad.
Serving & Storing
To add more protein to your meal, you can pair this salad with chicken, fish, or steak. This salad can also last for 3-4 days in the fridge without wilting.
This beet and kale salad is a healthy and tasty meal that you can make in just 30 minutes. It has roasted beets, kale, chickpeas, apple, walnuts, and goat cheese, all tossed in a tangy apple cider vinegar dressing. It is packed with antioxidants, vitamins, minerals, fiber, and protein, which can support your immune system, digestion, blood sugar, heart health, and brain function.
Other fall recipes you’ll love
Roasted Kale and Beet Salad
- 4 medium beets 1 bunch, scrubbed and sliced ¼ inch
- 14 oz jar chickpeas drained
- 2 tablespoons extra virgin olive oil
- 1 bunch kale thinly sliced
- 1 small red onion thinly sliced
- 1 apple thinly sliced
- ½ cup chopped walnuts
- ¼ cup crumbled goat cheese optional
- 2 tablespoon apple cider vinegar
- 1/4 cup extra virgin olive oil
- 1 tablespoon dijon mustard
- 3/4 teaspoon sea salt
- 2 cloves garlic minced
- Toss beets and chickpeas in 2-3 tablespoon olive oil and 1/2 teaspoon salt. Roast 20-30 minutes until beets are soft, chickpeas are golden.
- Preheat your oven to 400°F (200°C). Place the sliced beets and drained chickpeas on a large parchment lined baking sheet, then drizzle with olive oil, ½ teaspoon of salt and toss to coat.
- Roast until the beets are tender and the chickpeas are slightly crispy, about 25-30 minutes, o. Stir once or twice during roasting.
- Prepare the Dressing in a small bowl, by whisking together the apple cider vinegar, olive oil, dijon mustard, garlic, and sea salt until well combined. Set aside.
- Add the thinly sliced kale to a large salad bowl and pour about three quarters of the dressing over the greens. Gently massage the kale for 2-3 minutes until it begins to soften and wilt slightly - the key to a tender kale salad.
- To the salad bowl add the roasted beets and chickpeas, along with the sliced red onion, apple, walnuts and goat cheese.
- Drizzle the remaining dressing over the salad and gently toss to combine.
- Serve immediately or store in the refrigerator for 3-4 days.
- Kale: This salad can be made with different kinds of kale, such as curly, dino, or baby kale. You can also use different varieties of beets, such as red, golden, or chioggia beets.
- Apple: For some sweetness and crunch, you can add any variety of apple, such as gala, honeycrisp, or granny smith. Alternatively, you can use pears instead of apples if you prefer.
- Red onion: Use raw red onion for a sharp flavor, or roast them with the beets and chickpeas for a softer and milder taste.
- Chickpeas: You can skip the chickpeas if you want or add some chicken, steak, or fish for more protein and a balanced meal.
- Nuts: For some crunch and healthy fats, you can use any type of nuts, such as almonds, pecans, sunflower seeds, or pumpkin seeds. Finally, you can top the salad with some cheese, such as goat cheese, feta cheese, or sliced parmesan.