Beet, Blackberry & Walnut Salad with Balsamic Dijon Vinaigrette

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This vibrant vegetarian, diabetes-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.

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Preparation Level 30 Minutes or Less, Intermediate, Quick & Easy

Servings 1

Preparation 10

Roasting Beets 40

Total 50

Why Diabetes Friendly?

Low in Added Sugars: No refined sugars; sweetness comes naturally from blackberries and blueberries.
High Fibre Content: Beets, berries, and arugula contribute to slower glucose absorption.
Healthy Fats: Olive oil and walnuts offer monounsaturated fats which support blood sugar control.
Low Glycemic Load: Ingredients have a minimal impact on blood glucose when portioned appropriately.
Rich in Antioxidants: Beets and berries are loaded with polyphenols that support metabolic health.

Equipment

▢
Baking sheet ((for roasting beet, if using raw))
▢
Small mixing bowl (or jar (for vinaigrette))

Ingredients

For the salad:

▢ beet (roasted and sliced (or use pre-cooked, vacuum-packed)) 1 small
▢ blackberries ¼ cup
▢ blueberries ¼ cup
▢ arugula (baby ) 1 cup
▢ goat cheese (crumbled) 1 tbsp
▢ walnuts (chopped) 1 tbsp
▢ mint (fresh, finely sliced) 1 tsp
▢ red onion (finely sliced ) 2 tsp

Cooking Tips

Speed Tip: Use pre-cooked or vacuum-sealed beets to cut prep time dramatically.
Cheese Substitution: Swap goat cheese with feta or a dairy-free version for dietary needs.
Nut-Free Option: Use sunflower seeds or pumpkin seeds for a similar crunch without allergens.
Boost Protein: Add grilled chicken, salmon, or chickpeas for a more substantial meal.
Flavour Layering: Let the salad sit 5 minutes after dressing to allow flavours to meld.

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 add, blackberries, blueberries, arugula, goat cheese, walnuts, mint and red onion.
¼ cup blackberries, ¼ cup blueberries, 1 cup arugula, 1 tbsp goat cheese, 1 tbsp walnuts, 1 tsp mint, 2 tsp red onion
In a separate bowl 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
Drizzle dressing over top and gently toss.

FAQ

Q: Can I make this salad ahead of time?
A: Yes, prep everything except the dressing and assemble just before serving to keep it fresh.
Q: What can I use instead of goat cheese?
A: Feta, ricotta salata, or vegan cheese crumbles work well.
Q: Is this salad suitable for people with diabetes?
A: Yes, it's low in carbs and high in fibre, which helps manage blood sugar.
Q: Can I use frozen berries?
A: Fresh is best for texture, but thawed frozen berries can work in a pinch—just drain well to avoid excess moisture.
Q: How do I roast beets quickly?
A: Slice beets into wedges and roast uncovered to reduce cook time to about 25 minutes.
Q: Can I omit the oil in the dressing?
A: You can reduce or omit it, but a little fat helps absorb fat-soluble nutrients and balances the acidity.

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

3 cups

Amount per Serving

Calories

237.1

% Daily Value*

Fat

16.1

Saturated Fat

3.5

Cholesterol

6.4

Sodium

184.1

Potassium

469.3

Carbohydrates

19.5

Fiber

6.1

Sugar

12.3

Protein

6.8

Vitamin C

18.3

Vitamin D

0.1

µg

Calcium

90.7

Iron

1.9

Magnesium

56.6

Zinc

1.1

* Percent Daily Values are based on a 2000 calorie diet.

Beet, Blackberry & Walnut Salad with Balsamic Dijon Vinaigrette

Why Diabetes Friendly?

Equipment

Ingredients

For the salad:

For the dressing:

Cooking Tips

Instructions

FAQ

Nutrition

Per serving

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