Carrot and Beetroot Salad

INTRODUCTION

This carrot and beetroot salad is fresh, bright, and full of texture. It mixes sweet root veg with a sharp lemon and soy dressing. The seeds and herbs add crunch and color. This salad is a healthy version of a classic side. It feels light but gives fiber and good fats. If you like crisp salads, try it like a refreshing watermelon and mint salad for a cool contrast at the same meal. This dish is great for meal prep and works well as a lighter option for busy days.

WHY YOU WILL LOVE THIS RECIPE

You will love this recipe because it is simple and quick. It takes little time to make and stores well in the fridge. This salad is a lighter option that fits many diets. It is naturally gluten free when you use tamari, low calorie if you limit the oil and syrup, and can be diabetic-friendly with portion control and less maple syrup. The vegetables give fiber and natural vitamins. The olive oil and sesame seeds add healthy fats that support heart health. This salad is good for weight loss when eaten in sensible portions because it fills you with fiber and water but has few calories from added sweets.

HOW TO MAKE Carrot and Beetroot Salad

Follow simple steps and you will have a fresh salad in less than 15 minutes. This recipe works well as a side or a main when you add a protein. You can make a healthy version by using less oil and skipping the maple syrup. For a high protein meal, add tofu, chickpeas, or grilled chicken. The flavor stays bright and the salad keeps its crunch when you do this.

EQUIPMENT NEEDED

You need only a few tools. A sharp knife and a vegetable peeler make the job quick. A bowl to mix, a skillet to toast sesame seeds, and a small bowl to whisk the dressing are all you need. A jar with a lid is handy if you want to shake the dressing and save time. For meal prep, use airtight containers for storing.

Ingredients You’ll Need :

3 carrots, peeled and julienned, 1 beetroot (Chioggia or Red), julienned, 2 tablespoons sesame seeds, 3 tablespoons chopped fresh parsley, 3 tablespoons chopped spring onion, 2 cloves garlic, minced, 2 tablespoons olive oil, juice of 1/2 lemon, 1/2 teaspoon chili flakes, 1 tablespoon soy sauce, 1 teaspoon maple syrup

STEP-BY-STEP INSTRUCTIONS :

Peel and julienne the carrots and beetroot. Add to a mixing bowl. In a dry skillet over medium heat, toast sesame seeds for 2 to 3 minutes until golden and fragrant. In a small bowl, whisk together olive oil, lemon juice, chili flakes, soy sauce, maple syrup, and garlic. Add chopped spring onion and parsley to the bowl of veggies. Pour over the dressing and toss to coat. Sprinkle toasted sesame seeds on top. Serve immediately or refrigerate for up to 3 days.

HOW TO SERVE Carrot and Beetroot Salad

Serve this salad chilled or at room temperature. For a light lunch, place a generous cup of the salad on a plate as a main with a side of whole grain bread. For dinner, serve smaller portions alongside a lean protein. You can divide the salad into 3 to 4 small portions for a low calorie meal that still feels full. Portion control tip: one cup per person is a good serving as a side. Use a smaller bowl for a controlled main portion.

Healthy serving ideas:

• Pair with grilled fish or chicken for a balanced meal that adds protein. For a different idea, try pairing it with a sweet and spicy chicken peach salad to add warm protein and make a full plate.
• Add a scoop of cooked quinoa or edamame to make it more filling and raise the protein count.
• Serve with plain yogurt or a dollop of cottage cheese on the side for extra protein and a creamy contrast.

This salad is naturally gluten free if you swap soy sauce for tamari. For a diabetic-friendly serving, keep the portion to one cup and reduce the maple syrup to half a teaspoon. This keeps the added sugars low while keeping flavor.

STORAGE & FREEZING : Carrot and Beetroot Salad

This salad stores well in the fridge for up to 3 days. Use an airtight container and press a layer of plastic or a lid to keep the salad fresh. The veggies will soften with time but still taste good. Do not freeze this salad. Once thawed, the texture becomes too soft and watery. If you plan to make it ahead, keep the dressing separate and toss just before serving for the best texture. For meal prep, divide salads into single-serve containers to grab for work lunches and quick dinners.

SERVING SUGGESTIONS

Include a healthy side to make a balanced plate. Some good pairings are:

• A small portion of brown rice or quinoa for fiber and slow carbs.
• A piece of grilled salmon for omega-3 fats and protein.
• A side of steamed greens for added vitamins.
  For a high protein meal, add beans, lentils, or baked tofu. For a low carb plate, serve the salad with grilled meat and extra leafy greens instead of grains. This salad is good for weight loss when you balance the plate with lean protein and control carb portions.

VARIATIONS

Try these easy changes to suit your needs:

• Healthier version: Use 1 tablespoon olive oil instead of 2, and reduce maple syrup to 1/2 teaspoon. Swap soy sauce for a low-sodium tamari to keep it gluten free. This lighter option keeps flavor but cuts calories and sodium.
• High-protein or low-carb version: Add 1 cup cooked chickpeas or 200 g chopped grilled chicken breast to make a high protein meal. For a low carb choice, cut the beetroot portion in half and add more cucumber or shredded cabbage. Another low-carb option is to add sliced avocado and pumpkin seeds for fat and texture without many carbs.
• Air fryer or oven-baked version: Roast the beets to deepen their sweetness. Toss beet slices in a little oil, salt, and pepper, and roast at 200°C (400°F) for 20–25 minutes until tender, or roast in an air fryer at 190°C (375°F) for 15–18 minutes. Let cool, then toss with raw julienned carrots and the dressing. This gives a warm, roasted note and works as a cozy version in cool weather.

These changes help you make a version that fits your goals, whether you want a lighter option, a higher protein dish, or a warm salad for winter.

FAQs

Q: Is this salad good for weight loss?
A: Yes. This salad is high in fiber and low in added sugar when you cut back on maple syrup. It fills you up with few calories if you watch portion sizes. Pair it with lean protein for a meal that supports weight loss.

Q: Can people with diabetes eat this salad?
A: It can be diabetic-friendly if you keep portions small and use less maple syrup. The veggies contain natural sugars, so balance with protein and healthy fats to slow glucose peaks. Use tamari instead of soy sauce for lower sodium.

Q: How long will the salad last in the fridge?
A: The salad keeps fresh for up to 3 days. For best texture, store the dressing separately and toss just before serving. Avoid freezing as the texture changes when thawed.

Q: Is this salad gluten free?
A: The vegetables and most ingredients are gluten free. Swap soy sauce for gluten-free tamari to keep the whole dish safe for a gluten free diet.

Q: Can I make this into a high protein meal?
A: Yes. Add cooked chicken, baked tofu, tempeh, cooked lentils, or edamame. These options raise the protein and turn the side into a filling main.

Q: Is the dressing high in calories?
A: The dressing has healthy fats from olive oil and small amount of maple syrup. To lower calories, use less oil or dilute with a bit more lemon juice and reduce syrup.

MAKE-AHEAD TIPS FOR Carrot and Beetroot Salad

This salad is great for meal prep. It stores well and keeps its bright color for a few days. For easy weekday lunches:

• Peel and julienne carrots and beets ahead of time and store them dry in separate containers.
• Toast sesame seeds and store them in a small jar to add fresh when you serve.
• Make the dressing and keep it in a jar in the fridge. Shake the jar and pour the dressing over the salad when you eat.
• Pack single servings in airtight containers. Add dressing right before eating to keep the crunch.
  These steps make this dish a great option for busy weeks and help you save time. You can also pair the salad with a light drink or dessert for special meals, such as a small glass of something festive like a candy cane cream soda at a holiday table, though keep drinks low in sugars if you want to stay light.

Make-ahead tip: if you want a softer texture, toss the salad with the dressing and let it sit for an hour before serving. This gives the salad time to meld flavors and is handy for parties.

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