Beetroot, Orange & Walnut Salad

 

Introduction

A bright, earthy salad of roasted beetroot, sweet orange and crunchy walnuts with a tangy, low-calorie lemon–orange dressing (oil-free option included).

Snapshot

  • Serves: 4
  • Time: 15 min prep • 35–45 min roast • 5 min assemble • ~55–65 min total
  • Good for: healthy lunches, make-ahead, dairy-free/vegan

Ingredients

Salad

  • 600–800 g beetroot (small–medium), scrubbed, trimmed, cut into 3 cm wedges
  • 1 tsp (5 ml) extra-virgin olive oil (optional; see oil-free note)
  • Sea salt and black pepper
  • 2 oranges (navel or blood): segments plus zest from 1 orange
  • 1 small red onion (100 g), finely sliced (optional; for quick pickle)
  • 60 g walnuts, roughly chopped, toasted
  • 120 g rocket or baby spinach (or a mix)
  • ½ bunch parsley, chopped (or a few mint leaves, torn)

Light Citrus Dressing (low-cal)

  • 2 tbsp (30 ml) fresh orange juice (from the oranges)
  • 1 tbsp (15 ml) lemon juice or red wine vinegar
  • ½ tsp Dijon mustard
  • ½–1 tsp honey or maple syrup
  • 1–3 tbsp (15–45 ml) cold water, to loosen
  • 1 tsp (5 ml) extra-virgin olive oil (optional; omit for oil-free)
  • Pinch sea salt and black pepper

Method

  1. Roast beetroot: Heat oven to 200 °C (fan 180 °C). Toss beetroot with 1 tsp oil (or a light spray), salt and pepper. Spread on a lined tray; roast 35–45 min, turning once, until tender and lightly caramelised. Cool 5–10 min.
  2. Prep oranges: Over a bowl, segment the oranges to catch the juices. Reserve 2 tbsp juice for the dressing; keep segments for the salad. Finely grate a little zest for garnish.
  3. Quick-pickle onion (optional): Toss onion with 1 tbsp lemon juice or vinegar and a pinch of salt/sugar. Set aside 10 min, then drain.
  4. Toast walnuts: In a dry frying pan on medium, toast walnuts 2–3 min until fragrant. Tip onto a plate to cool.
  5. Make dressing: Whisk orange juice, lemon/vinegar, Dijon and honey/maple. Add 1–3 tbsp water to a light, pourable consistency. Whisk in 1 tsp oil if using. Season.
  6. Assemble: In a large bowl combine rocket/spinach, warm beetroot, orange segments and parsley/mint (and onion, if using). Drizzle over most of the dressing; toss gently.
  7. Serve: Scatter toasted walnuts and a little orange zest. Taste and add the remaining dressing if needed.

Notes & Tips

  • Oil-free option: Skip the oil in both roasting and dressing; the mustard helps the dressing cling. If roasting without oil, line the tray well and turn beetroot halfway.
  • Beetroot stains: Wear gloves or wash hands promptly; lemon juice helps lift colour.
  • Flavour balance: If it tastes earthy, add ½–1 tsp extra lemon; if too sharp, add a pinch more honey/maple.
  • Aussie swaps: Walnuts → macadamias (roughly chopped); rocket → baby spinach plus a little mint.

Variations

  • Summer version (no roast): Use 500 g vacuum-packed cooked beetroot (drained), sliced; assemble from Step 2.
  • Herb-forward: Add ½ bunch dill with the parsley; finish with 1 tsp capers (still plant-only).
  • Native accent: Add a pinch of lemon myrtle to the dressing; garnish with finger lime pearls if available.
  • Extra crunch: Add 1 tbsp pepitas and 1 tbsp sunflower seeds.

Make-Ahead & Storage

  • Beetroot: Roast up to 3 days ahead; cover and chill.
  • Dressing: Keeps 4–5 days in the fridge.
  • Assemble to serve: Keep greens, beetroot, oranges and walnuts separate; toss with dressing just before serving. (Dressed salad is best eaten immediately.)

Footer blurb

“The simpler the food, the better the ingredients must be.” — Alice Waters

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