A vibrant, liver-supporting salad made with roasted beets, peppery arugula, citrus, and a lemon-olive oil vinaigrette. This dish delivers a detoxifying mix of antioxidants, fiber, and plant-based minerals.
Preparation Time
- Prep time: 10 minutes
- Roasting time (if using fresh beets): 40 minutes
- Total time: 15 minutes (with pre-cooked beets)
- Servings: 2
Ingredients
- 2 medium cooked beets (roasted or steamed), sliced or cubed
- 2 cups arugula leaves, washed and dried
- 1/4 cup thinly sliced red onion
- 1 tablespoon fresh lemon juice
- 1.5 tablespoons extra virgin olive oil
- 1/2 teaspoon apple cider vinegar (optional)
- 1/2 teaspoon grated lemon zest
- Sea salt and black pepper to taste
- Optional toppings: 1 tablespoon sunflower seeds or walnuts, 1/4 avocado sliced
Instructions
- Combine arugula, beets, and red onion in a large bowl.
- In a small bowl, whisk lemon juice, olive oil, vinegar, zest, salt, and pepper.
- Drizzle the vinaigrette over the salad and toss gently.
- Top with optional seeds or avocado and serve fresh.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~180 kcal |
| Protein | ~3 g |
| Fat | ~12 g (mainly monounsaturated) |
| Carbohydrates | ~14 g |
| Fiber | ~4 g |
| Vitamin K | ~45% DV |
| Folate | ~35% DV |
| Nitrates | High (natural from beets) |
| Antioxidants | Present (betalains, lutein, vitamin C) |
Health Benefits
1. Liver support and detoxification
Beets are rich in betalains, which aid liver detox enzyme function and bile production.
Reference: Clifford T. et al. (2015). The potential benefits of red beetroot supplementation. Nutrients.
2. Blood pressure and circulation
Beets supply natural nitrates, which improve vascular function and lower blood pressure.
Study: Kapil V. et al. (2015). Inorganic nitrate and blood pressure. Hypertension.
3. Anti-inflammatory and gut-friendly
Arugula provides glucosinolates and vitamin K, while olive oil and lemon support gut flora and reduce inflammation.
Source: Pérez-Jiménez J. et al. (2005). Olive oil and inflammation. European Journal of Clinical Nutrition.
Kitchen Tips
- Pre-cooked beets save time. You can roast whole beets at 400°F (200°C) for ~40–45 minutes.
- Massage arugula lightly with dressing for less bitterness.
- Add avocado for creaminess or lentils for extra protein.
- Store dressing separately if making in advance.
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