Beet, Blackberry & Walnut Salad with Balsamic Dijon Vinaigrette
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.
Servings:
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.
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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
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
- 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.
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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 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.
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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.
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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
3 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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