Healthy Beet, Carrot, and Apple Salad with Walnuts
This tasty beet, carrot, and apple salad with walnuts is a delicious mixture of vitamins and proteins. Its incredible crunchiness from carrots and apple sweetness might trick your brain into thinking you already eat dessert (which could lead to skipping it…maybe).
What Are the Benefits of Beets?
Beets are incredible sources of nutrients, and many people need to eat them regularly. Honestly, I don’t know why many dislike beets when they are so light and almighty.
One thing is fascinating to me, though. You’ll know how picky they can be if you have small kids. One day they like specific foods, and tomorrow they change their opinion and don’t like what they wanted yesterday. It wasn’t different with my three kiddos. But every time I served them beets as babies, they never objected. They liked eating cooked beets served with a bit of lemon juice or in a salad. Maybe eating beets is not an-acquired-taste thing; we can tolerate them quite well, but we don’t habitually eat them as often. But, even though it can be a challenge, some habits can be changed with time and effort.
Beets are rich in antioxidants which is very important to protect your cells from damage; they are low in calories and high in fiber, which can help maintain a healthy weight; they are rich in potassium and nitrite, both contributing to healthy blood vessels and lowering blood pressure. So, why do people then object to eating beets?
If you want to learn more about the health benefits of beets and want to try a great beet salad, check out my Healthy Beet Salad with Feta Cheese and Walnuts post.
How to Prepare Beet, Carrot, and Apple Salad with Walnuts
Time needed: 15 minutes
This recipe is for 4 people.
- Step 1
Cut cooked beets into cubes and transfer them into a bowl large enough to allow mixing with other ingredients.
- Step 2
Peel the carrots using a vegetable peeler, cut them into cubes, and add to the bowl with beets.
- Step 3
Cut the apple into cubes and add them to the beets and carrots.
- Step 4
Transfer this mixture to a food processor and process until cut into small pieces. One crucial step is not to overprocess the mixture; the beets are soft and juicy and can become mushy if over-processed. Put it back into a bowl.
- Step 5
Chop walnuts and parsley in the food processor and add them to the mixture.
- Step 6
Squeeze the juice of one medium-sized lemon and add 2 tbsp of olive oil. Mix well.
- Step 7
Add the lemon-oil mixture to the beets, carrots, apple, walnut, and parsley in a bowl and mix well with a wooden spoon.
- Step 8
Try it at this point and if you wish add some salt and pepper to taste.
Frequently Asked Question
Many beet salad recipes call for raw beets. This one is made with cooked beets. You can quickly cook beets at home, and the best method to retain all the nutrients is to steam them for about 15 minutes. Another option is to buy steamed beets in the store, and I typically buy them at Costco or Whole foods.
The easiest way to prepare this beet, carrot, and apple salad is to use a food processor. You start by cutting the beets, carrots, and apples into cubes. Depending on your food processor size, you might have to work in small batches until you process all. One crucial step is to try not to overprocess the mixture; the beets are soft and juicy and can become mushy if over-processed.
This salad can be a complete meal since it has walnuts as a protein source and might keep your satiety longer. Or it can be a great addition to any chicken or fish main dish.
This salad is best if consumed within three days. After sitting in the fridge overnight to marinate and combine all the juices, it will taste better. However, keep the salad in a closed container in the refrigerator so that apples are not exposed to air (they will not oxidize and turn brown). By the way, I always advise avoiding plastic containers and using glass. More information is in my How To Start Eating Clean for Beginners post.
If you like this recipe, here are some other great options to try:
- The Best Beet Salad with Mandarin Oranges
- Power Beet Lemon Juice with Ginger (Juicer Recipe)
- Healthy beet salad with feta cheese and walnuts
- Easy lemon feta orzo salad (mediterranean orzo salad)
- Chicken caesar salad (no anchovies)
- Easy oven-baked potato with green onion and sour cream
- Easy vegetarian sweet potato soup with zucchini & carrots
Beet, carrot, and apple salad with walnuts
Ingredients
- 8.8 oz beets cooked (250 gr)
- 1 carrot large, or two small
- 1 apple
- parsley handful, chopped
- 1/2 walnuts chopped
- 1 lemon
- 2 tbsp olive oil
- salt and pepper to taste
Instructions
- Cut cooked beets into cubes and transfer them into a bowl large enough to allow mixing with other ingredients.
- Peel the carrots using a vegetable peeler, cut them into cubes, and add them to the bowl with beets.
- Cut the apple into cubes and add them to the beets and carrots.
- Transfer this mixture to a food processor and process until cut into small pieces. One crucial step is not to overprocess the mixture; the beets are soft and juicy and can become mushy if over-processed. Put it back into a bowl.
- Chop walnuts and parsley in the food processor and add them to the mixture.
- Squeeze the juice of one medium-sized lemon and add 2 tbsp of olive oil. Mix well.
- Add the lemon-oil mixture to the beets, carrots, apple, walnut, and parsley in a bowl and mix well with a wooden spoon.
- Try it at this point, and if you wish, add some salt and pepper to taste.
