Roasted Beet and Goat Cheese Salad (diabetic)
Printed from Inclusive Kitchen — Roasted Beet and Goat Cheese Salad
Roasted beet and goat cheese salad is a delightful dish that marries earthy flavors with creamy textures, making it a favorite among salad lovers. This diabetic-friendly version reduces sugar and incorporates sensible carb swaps, ensuring that you can enjoy this vibrant dish without compromising your health. The beets, known for their natural sweetness, are roasted to enhance their flavor, while the tangy goat cheese adds a creamy contrast that elevates the entire experience.
Historically, beets have been cultivated since ancient times, with their use dating back to the Roman Empire. They were initially prized for their leaves, but over time, the root became a staple in various cuisines. Today, this salad showcases the versatility of beets, transforming them into a colorful centerpiece that not only pleases the palate but also the eye.
To prepare this salad, you’ll need to roast the beets until they are tender and sweet, which usually takes about an hour. While the beets are roasting, you can whip up a simple vinaigrette that balances the richness of the goat cheese. Toss in some fresh greens, and you have a dish that is as nutritious as it is delicious. Just remember, if you find yourself with extra beets, they make a great addition to smoothies or even as a natural dye for your Easter eggs—just don’t confuse them with the hard-boiled ones!
Ingredients
- 4 medium beets
- 2 tablespoons olive oil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 6 cups mixed salad greens
- 4 ounces goat cheese
- 0.5 cup walnuts
- 2 tablespoons balsamic vinegar
- 1 teaspoon honey
- 1 teaspoon Dijon mustard
Instructions
- Preheat your oven to 400°F (200°C). This temperature is ideal for roasting beets, allowing them to caramelize and develop their natural sweetness.
- Wash and trim the beets, removing any greens and long roots. You can leave the skins on during roasting to help retain moisture and flavor.
- Wrap each beet individually in aluminum foil, creating a sealed packet. This will help steam the beets as they roast, ensuring they become tender.
- Place the wrapped beets on a baking sheet and roast in the preheated oven for about 45-60 minutes. They are done when a fork easily pierces through the center.
- Once roasted, remove the beets from the oven and allow them to cool slightly. When cool enough to handle, unwrap the foil and peel the skins off using your hands or a paper towel.
- Cut the peeled beets into bite-sized wedges or slices. Their vibrant color will brighten up your salad and make it visually appealing.
- In a small bowl, whisk together the balsamic vinegar, honey, Dijon mustard, olive oil, salt, and black pepper. This dressing will add a tangy sweetness that complements the beets.
- In a large salad bowl, combine the mixed greens, roasted beets, and walnuts. Toss gently to mix the ingredients without bruising the greens.
- Crumble the goat cheese over the salad. The creaminess of the cheese will contrast beautifully with the earthy beets and crunchy walnuts.
- Drizzle the dressing over the salad just before serving. This ensures the greens stay crisp and fresh.
- Toss the salad gently to coat all the ingredients with the dressing. Be careful not to break up the goat cheese too much.
- Serve immediately, garnished with extra walnuts or goat cheese if desired. Enjoy the delightful combination of flavors and textures!
Nutrition (per serving)
- Calories: 250
- Carbs g: 20
- Protein g: 8
- Fat g: 18
- Sugar g: 5
