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.
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.
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.
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.
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Roasted Kale and Beet Salad
Ingredients
- 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
- Dressing:
- 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
Instructions
- 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.
Notes
- 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.
