🥗 Mandarin and Roasted Beet Salad with Feta and Pistachios
Description:
This salad is a stunning blend of sweet mandarins, earthy roasted beets, tangy feta, and crunchy pistachios all tossed over a bed of greens with a light honey-balsamic vinaigrette. A perfect balance of flavors and textures — bright, satisfying, and nutrient-rich.
📝 Ingredients:
- 3 medium beets, washed and trimmed
- 3 mandarins or tangerines, peeled and segmented
- 1/2 cup feta cheese, crumbled or shredded
- 1/4 cup pistachios, peeled and roughly chopped
- 3 cups arugula, baby spinach, or mixed greens
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- 1 teaspoon honey (or maple syrup for a vegan option)
- Salt & freshly ground black pepper, to taste
🍽️ Instructions:
- Roast the Beets:
- Preheat oven to 400°F (200°C).
- Wrap beets individually in foil and roast on a baking sheet for 45–60 minutes, or until fork-tender.
- Let them cool slightly, then peel and cut into wedges or slices.
- Make the Dressing:
- In a small bowl, whisk together the olive oil, balsamic vinegar, honey (or maple syrup), salt, and pepper.
- Assemble the Salad:
- On a large platter or in a mixing bowl, layer greens, roasted beets, and mandarin segments.
- Sprinkle over the feta and pistachios.
- Drizzle with the dressing just before serving and toss gently.
🍋 Notes & Tips:
- Speed it up: Use pre-cooked beets (vacuum-packed or steamed) for quicker prep.
- Mandarin swap: Try blood orange or grapefruit segments for a citrusy variation.
- Add protein: Top with grilled chicken or chickpeas for a complete meal.
- Make it vegan: Swap feta with vegan cheese or avocado cubes.
- Crunch booster: Toast pistachios lightly for deeper flavor.
🧮 Nutritional Info (Per Serving – Serves 4)
| Nutrient | Amount (approx) |
|---|---|
| Calories | ~230 kcal |
| Protein | ~6 g |
| Carbohydrates | ~18 g |
| Sugars | ~10 g |
| Fiber | ~4 g |
| Fat | ~15 g |
| Sodium | ~240 mg |
💚 Health Benefits:
- Beets: Rich in antioxidants and nitrates — support heart health and circulation.
- Mandarins: High in vitamin C, boosts immunity.
- Feta: Provides calcium and a creamy, salty contrast.
- Pistachios: Heart-healthy fats, plant-based protein, and fiber.
- Greens: Loaded with vitamins A, C, and K.
❓Q&A:
Q: Can I prepare this salad in advance?
A: Yes! Roast the beets and prep all components ahead. Assemble and dress just before serving to avoid sogginess.
Q: What’s the best way to peel roasted beets?
A: Once cool enough to handle, rub skins off with a paper towel or under cold water — they’ll slip off easily.
Q: Can I substitute nuts?
A: Absolutely — walnuts, pecans, or almonds work well too.
Would you like this in a PDF printable format, recipe card, or a social media post layout?