This colourful, tasty, and nutrient-dense spiralized beet salad with lime vinaigrette recipe is one of my favourite vegan salads ever! It’s a beautiful salad, but more importantly, it’s delicious and nutritious. Salads have a bad rep for being boring, a side dish, an afterthought, and not filling. I’m here to change those perceptions because when done correctly, salad can be full of amazing flavour, and be a filling, satisfying meal.
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How to Make the Perfect Spiralized Beet Salad Recipe
This spiralized beet salad checks all those boxes while packing flavour and a great array of micronutrients as well. First, we want complex carbohydrates which can be found in whole grains and vegetables. Root vegetables like beets, carrots, and sweet potatoes, are an excellent source of carbs! The carbs in whole grains and vegetables come packed with fibre and other nutrients, so they provide a lot of value for your body.
Second, make sure to always add a source of protein to your salad. This spiralized beet salad uses lentils and pumpkin seeds as a source of protein. Other great vegan protein sources for salads are chickpeas, black beans, walnuts, and tempeh. Any legumes, nuts, seeds or soy product (tofu, tempeh) will do the trick! Protein is key to keep you feeling full after eating salad as a meal.
The third consideration is healthy fats. This vegan salad includes healthy fats from pumpkin seeds and olive oil in the dressing. When it comes to choosing an oil, research shows olive oil is heart-healthy. Nuts, seeds, and avocado are also great sources of healthy fat! Fat is important to make a meal satisfying.
Lastly, a well-rounded meal includes vegetables. Luckily, this is easy when making a salad, because the base is always vegetables. In this case, we’ve traded out salad greens for spiralized beets. This is a great way to switch things up so you never get bored of eating salad.
Vegan Spiralized Beet Salad is High in Iron
An added bonus of this particular salad is that it is comes packed with some great sources of plant-based iron. Beets are a fairly high-iron vegetable. Lentils and other legumes are a staple source of iron for vegan diets, along with pumpkin seeds which provide more iron than some other varieties of nuts and seeds.
One of the most important considerations for absorbing vegan sources of iron is to eat a good source of vitamin C with the iron-rich food. This spiralized beet salad recipe uses lime vinaigrette. Lime and other citrus fruits are very high in vitamin C. Beets also contain vitamin C, so the iron in this vegan salad should be well-absorbed.
Spiralized Beet Salad with Lime Vinaigrette
- Cutting Board
- 340 g beets cut into noodles/ spiralized (~4 C or 2 medium beets)
- 1 19 oz can lentils drained and rinsed
- 1 large apple thinly sliced
- ½ C pumpkin seeds
- Peel the beets and use a spiralizer to cut them into noodles.
- Whisk together the lime vinaigrette ingredients (I like to shake them up in a jar).
- Toss the lime vinaigrette with the spiralized beets and all the other salad ingredients.