Beet, Blackberry & Walnut Salad with Balsamic Dijon Vinaigrette
This vibrant vegetarian, diabetic-friendly, and gluten-free beet and berry salad combines earthy beets, sweet blackberries, tangy goat cheese, and crunchy walnuts for a nutrient-rich dish. Finished with a simple balsamic Dijon vinaigrette, it's perfect for light lunches or elegant starters.
- Suitable for diets:
- Gluten Free
- Heart-Healthy
- High-Fiber
- Plant-Based
- Soy-Free
- Vegetarian
Why Diabetes Friendly?
- Low Glycemic Load in Small Portions: Beets and berries add natural sweetness and antioxidants without significant sugar spikes when portion-controlled.
- Healthy Fats and Fibre: Walnuts, olive oil, and arugula promote satiety, slow digestion, and help regulate blood sugar.
- Antioxidant-Rich: Beets, berries, mint, and arugula offer polyphenols and flavonoids that may help reduce insulin resistance.
- No Refined Carbs or Added Sugars: Dressing is naturally tangy with no added sweeteners.
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Equipment
- Small bowl (or jar (for dressing))
- Roasting pan (or foil (if roasting beets))
- Salad bowl
Ingredients
For the salad:
- beet (roasted and sliced (or use pre-cooked, vacuum-packed)) 1 small
- blackberries ¼ cup
- blueberries ¼ cup
- baby arugula 1 cup
- goat cheese (crumbled) 1 tbsp
- walnuts (chopped) 1 tbsp
- mint (fresh, finely sliced) 1 tsp
- red onion (finely sliced ) 2 tsp
For the dressing:
- olive oil 1½ tsp
- balsamic vinegar 1 tsp
- Dijon mustard ½ tsp
- salt 1 pinch
- pepper 1 pinch
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Cooking Tips
- Use Pre-Cooked Beets: Saves time and reduces prep from over 40 minutes to just 10.
- Chill Before Serving: Refrigerate the salad briefly after tossing for a refreshing experience.
- Customize Texture: Toast walnuts lightly for extra crunch or swap goat cheese with feta for a sharper flavour.
- Vegan Version: Use plant-based cheese or omit cheese entirely to keep it vegan.
- Meal Prep Tip: Make the dressing in advance and store separately to keep greens fresh.
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Instructions
- If using a raw beet, roast it wrapped in foil at 400°F for ~40 minutes until tender. Let cool, peel, and slice.1 small beet
- In a small bowl or jar, whisk together olive oil, balsamic, Dijon, salt and pepper until emulsified.1½ tsp olive oil, 1 tsp balsamic vinegar, ½ tsp Dijon mustard, 1 pinch salt, 1 pinch pepper
- In your bowl, combine blackberries, blueberries, arugula, goat cheese, walnuts, mint, and red onion.¼ cup blackberries, ¼ cup blueberries, 1 cup baby arugula, 1 tbsp goat cheese, 1 tbsp walnuts, 1 tsp mint, 2 tsp red onion
- Drizzle dressing over top and gently toss.
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FAQ
- Is this salad good for people with diabetes?
Yes, it includes high-fibre and low-GI ingredients like arugula, berries, and walnuts to help stabilize blood sugar. - Can I make it vegan?
Yes, simply omit the goat cheese or use a plant-based alternative. - How can I save time with this recipe?
Use vacuum-packed cooked beets and pre-washed greens to make it in under 10 minutes. - What can I substitute for walnuts?
Try pumpkin seeds or sunflower seeds for a nut-free version with a similar crunch. - Can I double this for meal prep?
Absolutely—just keep the dressing separate until ready to serve to avoid soggy greens.
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Nutrition
Per serving
Calories: 237.1kcal
Carbohydrates: 19.5g
Fiber: 6.1g
Sugar: 12.3g
Fat: 16.1g
Saturated Fat: 3.5g
Trans Fat:
Protein: 6.8g
Nutrition Facts
Beet, Blackberry & Walnut Salad with Balsamic Dijon Vinaigrette
Serving Size
2 cups
Amount per Serving
Calories
237.1
% Daily Value*
Fat
16.1
g
25
%
Saturated Fat
3.5
g
22
%
Cholesterol
6.4
mg
2
%
Sodium
184.1
mg
8
%
Potassium
469.3
mg
13
%
Carbohydrates
19.5
g
7
%
Fiber
6.1
g
25
%
Sugar
12.3
g
14
%
Protein
6.8
g
14
%
Vitamin C
18.3
mg
22
%
Vitamin D
0.1
µg
1
%
Calcium
90.7
mg
9
%
Iron
1.9
mg
11
%
Magnesium
56.6
mg
14
%
Zinc
1.1
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.
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