Sweet roasted beets, peppery arugula, creamy feta, crunchy toasted walnuts, and juicy orange come together with a bright lemon-Dijon dressing. This colorful Mediterranean-inspired salad is fresh, satisfying, and perfect as a side dish or light lunch.
Prep Time
15 minutes
Cook Time
35–45 minutes
Total Time
50–60 minutes
Servings
4
Ingredients
For the Roasted Beets
4 medium fresh beets, trimmed and peeled
1 tablespoon extra-virgin olive oil
½ teaspoon salt
¼ teaspoon black pepper
½ teaspoon dried thyme
For the Salad
5 cups fresh arugula
2 medium oranges, peeled and segmented
½ cup crumbled feta cheese
⅓ cup walnuts, toasted and roughly chopped
¼ cup thinly sliced red onion
¼ cup fresh parsley, chopped
2 tablespoons pumpkin seeds, optional
2 tablespoons pomegranate seeds, optional
Lemon-Dijon Dressing
3 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice
1 tablespoon Dijon mustard
1 teaspoon honey or maple syrup
1 small garlic clove, finely minced
½ teaspoon dried oregano
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
Instructions
- Roast the Beets
Preheat the oven to 400°F (200°C).
Wash the beets thoroughly. Peel them and cut into bite-sized wedges or cubes.
Place the beets on a parchment-lined baking sheet.
Drizzle with olive oil and season with salt, black pepper, and thyme. Toss well.
Spread them in a single layer.
Roast for 35–45 minutes, turning once halfway through, until fork-tender and caramelized around the edges.
Allow the roasted beets to cool for about 10 minutes.
- Toast the Walnuts
While the beets roast, place the walnuts in a dry skillet over medium-low heat.
Toast for 3–5 minutes, stirring frequently, until fragrant.
Transfer immediately to a plate and allow them to cool before roughly chopping.
Tip: Watch carefully because walnuts can burn quickly.
- Make the Dressing
In a small bowl or jar, combine:
Olive oil
Lemon juice
Dijon mustard
Honey
Garlic
Oregano
Salt
Black pepper
Whisk or shake until emulsified.
Taste and adjust the lemon, salt, or sweetness as desired.
- Assemble the Salad
Place the arugula in a large serving bowl.
Add the roasted beets, orange segments, red onion, parsley, and pomegranate seeds if using.
Drizzle with about two-thirds of the dressing and gently toss.
- Add the Toppings
Top with crumbled feta, toasted walnuts, and pumpkin seeds if using.
Drizzle with the remaining dressing.
Finish with freshly cracked black pepper and a little extra parsley.
Serve immediately.
Tips for the Best Beet Salad
Keep the arugula crisp
Don’t dress the arugula until shortly before serving.
Cool the beets first
Allow the roasted beets to cool slightly before tossing with arugula. Very hot beets can wilt the greens.
Roast instead of boiling
Roasting concentrates the natural sweetness of the beets and creates caramelized edges.
Toast the nuts
Toasting the walnuts adds significantly more flavor and crunch.
Prevent pink arugula
If you want the arugula to remain bright green, toss the dressing with the greens first and arrange the beets on top instead of aggressively mixing everything together.
Easy Substitutions
Beets
Use golden beets or a mixture of red and golden beets.
Arugula
Replace with baby spinach, mixed greens, kale, or spring greens.
Feta
Use goat cheese, fresh mozzarella, or dairy-free feta.
Oranges
Use grapefruit, blood oranges, apples, or pears.
Walnuts
Use pecans, pistachios, almonds, or sunflower seeds.
Pumpkin Seeds
Use sunflower seeds or omit them.
Honey
Use maple syrup or a sugar-free sweetener.
Mediterranean Additions
For an even more Mediterranean flavor, add:
Kalamata olives
Cucumber
Cherry tomatoes
Chickpeas
Fresh mint
Fresh dill
Avocado
Sun-dried tomatoes
For a more substantial meal, add grilled chicken, salmon, shrimp, or chickpeas.
Complete Nut Information & Allergens
Does this recipe contain nuts?
Yes. Walnuts are included, and they are a tree nut.
Nut-Free Version
For a completely nut-free salad, omit the walnuts.
Replace them with:
Sunflower seeds
Pumpkin seeds
Toasted chickpeas
Crispy roasted lentils
Important: Pumpkin and sunflower seeds are seeds, not tree nuts, but packaged products can still carry cross-contact warnings.
Other Potential Allergens
Milk/dairy: Feta cheese
Mustard: Dijon mustard
Tree nuts: Walnuts
The basic recipe is naturally gluten-free.
For severe allergies, check all packaged ingredients for allergen and cross-contact statements.
Approximate Nutrition Per Serving
Estimated for 4 servings, including walnuts, feta, and dressing.
Calories: ~390 kcal
Protein: ~10 g
Carbohydrates: ~30 g
Fat: ~27 g
Fiber: ~7 g
Sugar: ~17 g
Sodium: ~600 mg
Nutrition varies according to beet size, dressing quantity, cheese, and nuts used.
Make It a Full Meal
To increase protein and make this salad more filling, add:
4–6 oz grilled chicken per serving
Grilled salmon
Cooked shrimp
Chickpeas
Lentils
Grilled tofu
Greek yogurt-based dressing can also increase the protein content while making the dressing creamy.
Storage & Meal Prep
Store roasted beets in an airtight container in the refrigerator for up to 4 days.
Store the dressing separately.
Keep arugula, walnuts, feta, and other toppings separate until serving for the best texture.
Meal Prep
Prepare the beets and dressing ahead of time. Assemble individual portions just before eating.
Freezing
The roasted beets can be frozen, but the assembled salad should not be frozen because arugula and feta won’t retain their texture.
Mediterranean Roasted Beet & Arugula Salad Q&A
Can I use pre-cooked beets?
Yes. Vacuum-packed or pre-cooked beets are a convenient shortcut. Simply slice them and use them chilled or warm them briefly.
Do I have to peel the beets?
For the best texture, peeling is recommended. If roasting whole beets with their skin on, the skin can be removed easily after cooking.
Can I boil the beets instead?
Yes, but roasting gives them a sweeter, more concentrated flavor.
Can I use baby spinach instead of arugula?
Absolutely. Baby spinach creates a milder salad, while arugula provides a peppery flavor.
Can I make this salad without cheese?
Yes. Simply omit the feta or use a dairy-free feta alternative.
Is this salad gluten-free?
Yes, the basic ingredients are naturally gluten-free. Check packaged ingredients if preparing for someone with celiac disease or severe gluten sensitivity.
Is this salad nut-free?
Not as written because it contains walnuts. Omit the walnuts and use seeds for a nut-free version.
Can I use goat cheese instead of feta?
Yes. Goat cheese is creamy and slightly tangy and pairs beautifully with roasted beets.
Can I prepare this salad ahead?
Yes. Roast the beets and make the dressing up to 4 days ahead. Assemble the salad just before serving.
Can I add protein?
Yes. Grilled chicken, salmon, shrimp, chickpeas, and lentils all work well.
Why are my beets making the whole salad pink?
Red beet juice naturally stains other ingredients. To minimize this, add the beets last and toss gently.
Can I use golden beets?
Yes. Golden beets have a milder, sweeter flavor and won’t stain the arugula pink.
What fruit works best instead of orange?
Pear and apple are excellent alternatives. Grapefruit also provides a delicious tart contrast.
Can I make the dressing without honey?
Yes. Simply omit it or use maple syrup.
Can I make this low-carb?
Yes. Reduce or omit the orange and honey, and use extra leafy greens, cucumber, avocado, or feta.
What can I serve with this salad?
Serve it alongside grilled chicken, salmon, roasted vegetables, Mediterranean chicken, soup, or crusty bread.
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