EatSmarter exclusive recipe

Beet Salad

with Herb Dip
4
Average: 4 (3 votes)
(3 votes)
Beet Salad

Beet Salad - Slightly sweet beets seasoned with mustard seeds

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Health Score:
8,6 / 10
Difficulty:
very easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
96
calories
Calories

Healthy, because

Even smarter

Nutritional values

Beets are full of positive ingredients: B vitamins, potassium, iron and folic acid. They have a blood-purifying and blood pressure-lowering effect, and stimulates the metabolism. Betanin gives beets their ruby-red color, a mineral which protects cells and vessels and helps strengthen the immune system.

It's best to use beets that were organically farmed, as they'll be lower in nitrate, and aren't farmed using pesticides.

1 serving contains
(Percentage of daily recommendation)
Calorie96 kcal(5 %)
Protein8 g(8 %)
Fat1 g(1 %)
Carbohydrates12 g(8 %)
Sugar added0 g(0 %)
Roughage4 g(13 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E0.1 mg(1 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.3 mg(19 %)
Vitamin B₆0.1 mg(7 %)
Folate84 μg(28 %)
Pantothenic acid0.4 mg(7 %)
Biotin2.6 μg(6 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C13 mg(14 %)
Potassium335 mg(8 %)
Calcium112 mg(11 %)
Magnesium44 mg(15 %)
Iron2.4 mg(16 %)
Iodine4 μg(2 %)
Zinc0.8 mg(10 %)
Saturated fatty acids0.1 g
Uric acid39 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
1
Ingredients
½ teaspoon
5 ounces
cooked Beet (peeled)
1 sprig
4
1 tablespoon
1 ½ tablespoons
Preparation

Kitchen utensils

1 Mortar, 1 Cutting board, 1 Small knife, 1 Bowl, 1 Tablespoon, 1 Small bowl, 1 Teaspoon, 1 Paper towel

Preparation steps

1.
Beet Salad preparation step 1

Coarsely grind mustard seeds in a mortar or crush with the side of a large, heavy knife.

2.
Beet Salad preparation step 2

Pat beet dry with paper towels and cut into long strips (about 1/4 inch wide).

3.
Beet Salad preparation step 3

In a bowl, mix together mustard seeds, a pinch of salt and a little pepper.

4.
Beet Salad preparation step 4

Rinse herbs and shake dry. Pluck parsley leaves and chop finely. Thinly slice chives.

5.
Beet Salad preparation step 5

Mix together both herbs with the mineral water and sour cream in a small bowl. Season with salt and pepper and serve with the beet salad.