Italian Parsley and Beet Salad

Vegetarian
Gluten Free
Very Healthy
Health score
73%
Italian Parsley and Beet Salad
60 min.
6
120kcal

Suggestions


Discover the vibrant flavors and stunning colors of our Italian Parsley and Beet Salad! This delightful dish is not only a feast for the eyes but also a powerhouse of nutrition, making it a perfect addition to your meal repertoire. Whether you're a seasoned vegetarian or simply looking to incorporate more healthy options into your diet, this salad checks all the boxes.

With a health score of 73, this recipe is incredibly healthy, rich in vitamins, and offers a unique combination of sweet, earthy beets and fresh, fragrant parsley. The stunning array of colored beets, including Chioggia, white, golden, and red, adds visual appeal and ensures a range of nutrients. Plus, this salad is gluten-free, allowing everyone to enjoy its wholesome goodness.

Prepared with a zesty dressing of lemon and orange juice, paired with high-quality extra-virgin olive oil, the flavors blend beautifully to elevate the natural sweetness of the beets. In just 60 minutes, you can create this refreshing side dish that serves six, making it a fantastic option for gatherings or family dinners.

For a touch of creaminess, consider serving it alongside fresh ricotta or farmer cheese. Whether you enjoy it as a side or as a light meal, the Italian Parsley and Beet Salad is sure to impress with its delicious taste and vibrant presentation!

Ingredients

  • 2.3 pounds the salad with greens (such as chioggia, white, golden, and red; 1 1/2 pounds if already trimmed) assorted
  • tablespoon juice of lemon fresh
  • 0.3 cup olive oil extra virgin extra-virgin plus more for drizzling
  • 0.3 cup orange juice fresh
  • 1.3 cups flat parsley italian (flat-leaf) (from 1 bunch)
  • 0.3 small onion red
  • servings pecorino fresh grated

Equipment

  • bowl
  • whisk

Directions

  1. Whisk together juices, oil, and 1/2 teaspoon each of salt and pepper in a large bowl.
  2. Trim beets, leaving 1 inch of stems attached, then peel.
  3. Using stems as a handle, slice beets paper-thin (less than 1/8 inch thick) with slicer (wear protective gloves to avoid staining hands), then cut slices into very thin matchsticks.
  4. Thinly slice onion with slicer.
  5. Toss beets, onion, and parsley with dressing and season with salt.
  6. Let stand, tossing occasionally, 30 minutes to soften beets and allow flavors to develop.
  7. Toss again and season with salt and pepper before serving drizzled with additional oil.

Nutrition Facts

Calories120kcal
Protein8.62%
Fat66.32%
Carbs25.06%

Properties

Glycemic Index
23
Glycemic Load
0.77
Inflammation Score
-9
Nutrition Score
15.72826082057%

Flavonoids

Eriodictyol
0.14mg
Hesperetin
1.6mg
Naringenin
0.26mg
Apigenin
26.94mg
Luteolin
0.15mg
Isorhamnetin
0.23mg
Kaempferol
0.22mg
Myricetin
1.86mg
Quercetin
1mg

Nutrients percent of daily need

Calories:120.05kcal
6%
Fat:9.38g
14.43%
Saturated Fat:1.36g
8.52%
Carbohydrates:7.97g
2.66%
Net Carbohydrates:7.46g
2.71%
Sugar:1.23g
1.37%
Cholesterol:0.51mg
0.17%
Sodium:52.56mg
2.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.74g
5.48%
Vitamin K:210.46µg
200.44%
Vitamin C:62.56mg
75.83%
Vitamin A:3010.66IU
60.21%
Folate:86.53µg
21.63%
Manganese:0.28mg
13.89%
Potassium:392.89mg
11.23%
Iron:1.93mg
10.74%
Vitamin E:1.4mg
9.33%
Vitamin B6:0.16mg
7.93%
Phosphorus:78.45mg
7.85%
Magnesium:26.82mg
6.7%
Vitamin B2:0.1mg
6.12%
Vitamin B3:1.15mg
5.75%
Copper:0.11mg
5.53%
Vitamin B1:0.07mg
4.93%
Calcium:43.86mg
4.39%
Zinc:0.52mg
3.45%
Vitamin B5:0.28mg
2.85%
Fiber:0.52g
2.07%
Selenium:0.87µg
1.25%
Source:Epicurious