Roasted Sheet Pan Beet Salad with Caramelized Onion, Pear and Hazelnuts
Indulge in the vibrant flavours of this Sheet Pan Beet Salad with Caramelized Onion, Pear, and Hazelnuts, a diabetes-friendly fusion of sweetness and crunch. This salad offers a nutritious side dish that's as visually appealing as it is beneficial for managing blood sugar levels.
- Suitable for diets:
- Gluten Free
- Low-Carb
- Mediterranean
- Vegetarian
Why Diabetes Friendly?
- Low-Glycemic Ingredients: Beets, while containing natural sugars, have a moderate glycemic index and are high in fiber, which helps manage blood sugar levels.
- Healthy Fats: Extra virgin olive oil and hazelnuts add monounsaturated fats, beneficial for heart health.
- Nutrient-Rich: Beets are a great source of vitamins and minerals, including folate, manganese, and potassium, supporting overall health.
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Ingredients
- beet (about 4-6 beets (a mix of red and yellow or entirely one colour)) 1½ pounds
- onion (peeled and sliced in half-moons) 1
- pear (quartered, cored and thinly sliced in the length) 1
- olive oil (divided between the foil pouches (see Step 3)) 1 tbsp
- hazelnuts (roasted, roughly chopped) ¼ cup
- chives (minced ) 2 tbsp
- balsamic vinegar 1½ tbsp
- olive oil 2½ tbsp
- goat cheese 2 ounces
- salt ½ tsp
- pepper (freshly ground) 1 pinch
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Cooking Tips
- Foil Pouch Cooking: Seal your ingredients tightly in foil pouches to lock in moisture and flavor, ensuring tender, perfectly cooked beets, onions, and pears.
- Beet Preparation: No need to peel the beets before roasting; the skins will slip off easily after they are cooked.
- Serving Suggestion: For a visually appealing presentation, keep the red and yellow beets separate when plating to prevent the colors from bleeding.
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Instructions
- Preheat oven to 400˚F.
- Remove any beet greens but do not peel the beets.
- Place the yellow beets in the centre of a large piece of foil. Drizzle with a portion of the oil. Tightly seal the foil around the beets to make a packet. Repeat with red beets. Repeat with the sliced onions. Repeat with the pear slices. Place the packets on a rimmed baking sheet and roast for 1 hour. The pears and onions will be ready, remove from the oven and let cool in the packets. Depending on the size of your beets, the beets may need additional time. Carefully open the packages and pierce the beets with a knife, they should be tender. If need be, roast for another 15-30 minutes. Let the beets cool in the packets until you can handle them.1½ pounds beet, 1 onion, 1 pear, 1 tbsp olive oil
- Unwrap the beets, onions and pears and let them cool slightly. Remove the skin of the beets by pinching and peeling it off with your fingers or rubbing it with a paper towel.
- Slice the beets into wedges, keeping the red and yellow separate.
- Gently combine the sliced beets, pear and caramelized onion on a serving plate, bowl or individual plates (as shown in the photo).
- Add the hazelnuts and chives. Drizzle with balsamic vinegar and olive oil. Distribute the goat’s cheese over the salad and sprinkle with salt and pepper.¼ cup hazelnuts, 2 tbsp chives, 1½ tbsp balsamic vinegar, 2½ tbsp olive oil, 2 ounces goat cheese, ½ tsp salt, 1 pinch pepper
- Serve warm or room temperature.
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FAQ
Can I prepare this salad ahead of time? Yes, you can roast the beets, onions, and pears ahead of time and assemble the salad just before serving. It can be served warm or at room temperature.
What can I use instead of goat’s cheese? If you're not a fan of goat’s cheese, feta cheese makes a good substitute, offering a similar tangy flavor.
Is this recipe suitable for nut allergies? If you have a nut allergy, you can omit the hazelnuts or replace them with seeds, such as pumpkin seeds, for a similar crunch.
How can I make this salad vegan? To make this salad vegan, simply omit the goat's cheese or substitute it with a vegan cheese alternative that crumbles well.
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Nutrition
Per serving
Calories: 308kcal
Carbohydrates: 27.9g
Fiber: 7.4g
Sugar: 18.4g
Fat: 20.2g
Saturated Fat: 4.2g
Trans Fat:
Protein: 7g
Nutrition Facts
Roasted Sheet Pan Beet Salad with Caramelized Onion, Pear and Hazelnuts
Amount per Serving
Calories
308
% Daily Value*
Fat
20.2
g
31
%
Saturated Fat
4.2
g
26
%
Cholesterol
6.5
mg
2
%
Sodium
478.7
mg
21
%
Potassium
710.6
mg
20
%
Carbohydrates
27.9
g
9
%
Fiber
7.4
g
31
%
Sugar
18.4
g
20
%
Protein
7
g
14
%
Vitamin C
13.6
mg
16
%
Vitamin D
0.1
µg
1
%
Calcium
69.2
mg
7
%
Iron
2.3
mg
13
%
Magnesium
60.8
mg
15
%
Zinc
1
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.
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