Rosemary Roasted Beet Salad

Beets are, perhaps, best known for their bright red color and have traditionally been used as food coloring. But beets are so much more. Beets are antioxidant powerhouses and this recipe doesn't leave any of the goodness behind. The dressing combines lemon juice with the roasted beet pan juices for an extra flavor boost. If roasting the beets is too time consuming, use ready to eat beets because you are going to want to give this nutrient-packed salad a try!

Time saving tips: If there's no time to roast beets the day of, purchase beets already prepared or roast the beets a day ahead and refrigerate until needed.

Ingredients

For Roasting the Beets

3 medium to large beets, peeled and quartered
1 tbsp extra-virgin olive oil
1 Rosemary sprig, needles only
1/4 tsp Kosher salt

For the Dressing

Roasted beet pan juices
1 tbsp lemon juice
1 tbsp extra-virgin olive oil
1 scallion, whites thinly sliced, green parts cut into 1/2 inch lengths

For the Salad

2 cups Arugula
Salt and pepper, to taste

Preparation

Roast the Beets:

Heat oven to 400°F
Select a roasting pan big enough to hold all the beets comfortably (with a little space between each beet segment)
Toss beet segments with extra-virgin olive oil, rosemary needles and salt
Roast in the oven until beets are fork tender (approximately 45 - 50minutes)

Prepare the Dressing

While beets are roasting, add the scallion whites to the lemon juice and set aside
When beets are roasted, remove from the pan and set aside to cool
Save the pan juices for the dressing
Pour lemon juice directly into the pan and scrape up all the delicious beet bits and whisk together
Pour the pan juices with the lemon juice into a small bowl to finish the dressing
Whisk in extra-virgin olive oil, taste and add pinch of salt, if needed

Combine and Enjoy!

Toss the Arugula and Green parts of the scallions into a medium bowl
Add the beets and pour in the dressing
Mix together to ensure an even coat of dressing over all of the beets and lettuces

Nutrition Corner

Beets are nutrient packed. Beets contain powerful antioxidants, polyphenols and betanin, which have anti-inflammatory properties, can reduce oxidative stress and help prevent DNA damage. The nutrients in beets have been shown to reduce levels of low-density lipoprotein (LDL)* which makes them heart healthy. Betanin has nutraceutical potential and is currently being studied for its antitumor activity such as reducing cell proliferation and increasing apoptosis (programmed cell death) in cancer cells.**

This root veggie is also an excellent source of Folate, an essential factor in DNA synthesis and gene expression regulation (this biochemical pathway is also involved in supporting immune system function and mood regulation). Beets are also a good source of potassium which helps regulate blood pressure and support heart function. Iron, Fiber, Manganese and Vitamin C are also part of the beet's impressive nutrient profile.

*Chen L, Zhu Y, Hu Z, Wu S, Jin C. Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity. Food Sci Nutr. 2021 Sep 9;9(11):6406-6420. doi: 10.1002/fsn3.2577. https://pmc.ncbi.nlm.nih.gov/articles/PMC8565237/

**Pedro Martínez-Rodríguez , et al. Betalain-containing foods and their antitumoral potential: A comprehensive review of in vitro and in vivo evidence. Trends in Food Science & Technology 2025 https://doi.org/10.1016/j.tifs.2025.105150

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