Roasted Beet and Carrot with Arugula Salad
I love spring.
It's a time of growth, potential, increasing sunlight and warmth. It's a time to say goodbye to the winter root vegetables, and hello to freshness.
In this recipe, I combine the flavours of winter with emerging spring greens. This salad combines the earthy sweetness of beets and carrots with the peppery taste of arugula, while also a powerhouse of nutrition.
What you will love about this recipe:
Carrots are a rich source of beta-carotene, which the body converts into vitamin A, crucial for improving vision, supporting immune function, and promoting skin health. They are also high in fibre, which aids in digestion and has been linked to heart health. Studies have shown that the antioxidants in carrots, including beta-carotene, can help reduce the risk of cancer and cardiovascular diseases
Beets are packed with essential nutrients like folate, manganese, potassium, and iron. They have a high concentration of nitrates, which have been shown to improve blood flow and lower blood pressure, enhancing cardiovascular health. A study in the Journal of Applied Physiology found that nitrates in beets could enhance athletic performance by improving oxygen use in muscles.
Walnuts are an excellent source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid, which is linked to heart health and brain function. They are also rich in antioxidants and have been shown to support brain health, including improving cognitive function and reducing the risk of neurodegenerative diseases. Research published in the Journal of Nutrition indicates that walnuts can improve cholesterol levels and reduce inflammation, which are key factors in preventing heart disease.
Arugula is a flavourful green that is also a nutritional powerhouse, loaded with vitamins A, C, and K, and minerals including calcium and magnesium. It has a high nitrate content, similar to beets, which can help lower blood pressure and improve athletic performance. Arugula also contains sulforaphane and indole-3-carbinol, compounds known for their anti-cancer properties.
The dressing is a simple vinaigrette that marries balsamic acidity with the subtle heat of Dijon mustard and fresh garlic that enhances the flavour of the salad.
Roasted Beet and Carrot with Arugula Salad
Ingredients:
3 medium beets, peeled and cubed
2 large carrots, peeled and sliced
2 tablespoons olive oil
Salt and pepper to taste
4 cups arugula
1/4 cup walnuts, toasted and chopped
2 ounces goat cheese, crumbled
For the dressing:
2 tablespoons balsamic vinegar
1/4 cup extra-virgin olive oil
1 teaspoon Dijon mustard
1 garlic clove, minced
Salt and pepper to taste
Instructions:
Preheat the oven to 400°F (200°C). Toss the beets and carrots with olive oil, salt, and pepper, and spread them on a baking sheet.
Roast for 25-30 minutes or until tender and slightly caramelized.
Prepare the dressing by whisking together the balsamic vinegar, olive oil, Dijon mustard, garlic, salt, and pepper.
In a large bowl, toss the roasted beets and carrots with arugula, and drizzle with the dressing.
Top with toasted walnuts and crumbled goat cheese before serving.
Enjoy!