This Raw Beet Salad with Apples and Carrots is a bright, crunchy, and sweet dish that’s a great way to enjoy beets. With just five simple ingredients—beets, carrots, apple, lemon juice, and olive oil—this salad is a nutrient-packed, easy-to-make side dish. The combination of raw beets with sweet apples and carrots provides a refreshing, healthy salad that’s dairy-free, vegan, and full of flavor. It’s a perfect option for anyone looking to incorporate more beets into their diet while avoiding their earthy flavor.

Full Recipe:

Ingredients

• 1 cup peeled and shredded beets (from 1 large or 2 small beets)

• 1 cup shredded carrots

• 1 large red apple (Honeycrisp or Pink Lady), cored and cut into matchsticks

• Juice of 1 large lemon

• 2 tablespoons extra virgin olive oil

• 1/8 teaspoon salt

Directions

1. Peel and shred the beets and carrots (use a mandolin, box grater, or food processor).

2. Cut the apple into matchsticks.

3. Combine the beets, carrots, and apple in a bowl.

4. Add lemon juice, olive oil, and salt. Toss everything together to combine.

5. Refrigerate the salad and serve chilled.

Nutrients (per serving)

• Calories: 112 kcal

• Carbohydrates: 13g

• Protein: 1g

• Fat: 7g

  • Saturated Fat: 1g

• Sodium: 81mg

• Fiber: 3g

• Sugar: 8.5g

This raw beet salad is a nutritious, refreshing side packed with fiber and antioxidants, making it a perfect addition to any meal.

The Nutritional Powerhouse of Raw Beets

Beets are often lauded for their impressive health benefits, and this salad is a great way to incorporate more beets into your diet without overwhelming your palate with their sometimes earthy flavor. Raw beets retain their full nutritional value, providing a rich source of fiber, vitamins, and minerals. One of the standout nutrients in beets is their high content of antioxidants, particularly betalains, which have been shown to help reduce inflammation and support overall cellular health. Beets are also a great source of folate, manganese, and potassium, which contribute to heart health, muscle function, and maintaining healthy blood pressure levels.

Additionally, raw beets are naturally low in calories, making them a fantastic option for anyone looking to maintain or lose weight while still enjoying a flavorful and satisfying dish. The fiber content in beets promotes digestive health by supporting regular bowel movements and feeding the beneficial bacteria in your gut. Incorporating beets into your diet can also help improve stamina and performance, making them ideal for active individuals.

The Sweetness of Apples and Carrots

The combination of raw beets with sweet apples and carrots creates a perfect balance of flavors and textures. Apples, especially varieties like Honeycrisp or Pink Lady, add a natural sweetness and crispness to the salad. Apples are also an excellent source of fiber, particularly soluble fiber, which helps regulate blood sugar levels and promote heart health. Rich in vitamin C and antioxidants, apples support immune function and skin health, while their natural sugars provide a quick and sustained energy boost.

Carrots, with their bright orange color, contribute a subtle sweetness and extra crunch to the salad. Like beets and apples, carrots are packed with essential nutrients, including beta-carotene (a form of vitamin A), which supports eye health and enhances the immune system. Carrots also contain fiber and antioxidants that support healthy digestion and combat oxidative stress in the body.

Together, these ingredients create a fresh, sweet, and savory salad that is as nutritious as it is delicious.

A Simple Yet Flavorful Dressing

The key to enhancing the flavor of this raw beet salad lies in its simple yet flavorful dressing. The combination of fresh lemon juice and extra virgin olive oil provides a tangy, zesty contrast to the sweetness of the beets, apples, and carrots. The lemon juice adds a burst of freshness, while the olive oil contributes heart-healthy fats, which help to absorb the fat-soluble vitamins in the vegetables. A small pinch of salt brings everything together, helping to balance the flavors and elevate the natural sweetness of the ingredients.

Olive oil, known for its anti-inflammatory properties and healthy monounsaturated fats, also adds richness to the salad. The acidity from the lemon juice helps cut through the richness, making the salad refreshing and light without feeling heavy. The dressing is a perfect complement to the raw, crunchy vegetables, highlighting their natural flavors without overpowering them.

A Versatile Side Dish for Any Occasion

This Raw Beet Salad with Apples and Carrots is a versatile addition to any meal. It’s the perfect side dish for light lunches, dinner parties, or even holiday feasts. The vibrant colors make it visually appealing, adding a cheerful pop to your plate. Its refreshing crunch pairs well with a variety of main courses, from roasted meats and fish to grain bowls and plant-based dishes. Whether you’re serving it alongside a hearty protein or enjoying it on its own as a light snack, this salad is sure to be a crowd-pleaser.

For those looking to elevate the salad further, you can customize it by adding a sprinkle of nuts or seeds for extra texture and nutrition. Toasted walnuts or sunflower seeds would be great additions, adding a touch of nuttiness and crunch. You could also toss in some fresh herbs, such as parsley or mint, to enhance the flavor profile and bring an additional layer of freshness.

The Perfect Balance of Fiber and Antioxidants

One of the main health benefits of this raw beet salad is its high fiber content. Both beets and carrots are excellent sources of dietary fiber, which helps support digestion, maintain healthy blood sugar levels, and promote cardiovascular health. Fiber is also essential for keeping you feeling full and satisfied after meals, helping to curb hunger and prevent overeating.

The antioxidants in this salad, particularly from the beets, carrots, and apples, play a crucial role in protecting your cells from oxidative damage. These antioxidants help combat inflammation in the body and may contribute to a reduced risk of chronic diseases, including heart disease and cancer. The combination of fiber and antioxidants makes this salad an excellent choice for supporting long-term health and wellness.

Conclusion: A Colorful and Healthy Salad Option

This Raw Beet Salad with Apples and Carrots is a vibrant, nutrient-packed dish that offers a refreshing and healthy alternative to traditional side salads. Its simple ingredients—beets, carrots, apples, lemon juice, and olive oil—come together to create a flavorful and crunchy salad that’s perfect for anyone looking to increase their intake of fresh, raw vegetables. Not only is this salad rich in essential nutrients like fiber, antioxidants, and vitamins, but it’s also naturally vegan, dairy-free, and gluten-free, making it an inclusive option for various dietary needs.

Whether you’re looking to add more beets to your diet or simply want a refreshing, light salad to complement your meal, this raw beet salad is a delicious and nutritious choice. Its easy preparation, versatility, and health benefits make it a great addition to any meal, and its vibrant colors will brighten up any table. So, the next time you’re in the mood for a fresh, crunchy side dish, give this raw beet salad a try—you’ll be amazed at how delicious and satisfying it can be!