Are you in the mood for an absolute soul food recipe? Then you should definitely try this beet salad with apples and walnuts!
If the garden is full of beet, then there must be recipes that I have not made for a long time. And indeed: Besides beet cake, gnocchi and soup, I completely forgot about a classic!
Beet salad with apples and walnuts.
Simple, fast, an absolute autumn classic and on top of that also mega delicious. How I could miss this recipe until now, is a mystery to me. But that is now made up very quickly :).
Because on some days it doesn't have to be more than a warm soup and a big bowl of salad for me. Beet can't be missing in autumn, of course. This time it even plays the leading role and is the secret star on the plate.
If you're also craving beet salad with apple and walnut, then you've come to the right place. You'll love this autumnal recipe as much as I do.
Table of contents
Do you already know this beet chocolate cake?
Why you should eat beet salad with apples and walnuts
Well, first of all quite logical, because he is mega delicious. But of course there are even more reasons to eat this recipe.
Beet is healthy
Red beets are mega healthy. The tuber contains a lot of vitamins and minerals. At the same time, it is quite low in calories. In 100 grams of beet are just 41 calories.
The power tuber is pumped full of folic acid, vitamin B1, B2, B6, vitamin C and beta-carotene. Also iodine, calcium, potassium, magnesium, sodium, phosphorus and for us women especially important: lots of iron.
In medicine, it is valued for its high content of betaine. It lowers the risk factor homocysteine for heart disease. Contained anthocyanins are even said to have a cancer-protective effect and nitrate lowers high blood pressure. All this makes the beet a miracle tuber.
And also quite wonderful: the tuber is said to help with weight loss. It promotes the formation of mitochondria (power plants of the cells). The more of them we have, the better we can burn fat. Besides, it also makes us more efficient.
How to make delicious beet gnocchi yourself!
Apples for the extra charge of vitamins
If you eat healthy, apples should be a regular part of your diet. They contain a lot of vitamins, minerals and trace elements.
When you bite into an apple, you take in potassium, calcium, vitamin B1, B2, B6, vitamin E, vitamin C, folic acid and lots of fiber.
Old apple varieties in particular are said to be very healthy. They contain particularly high levels of polypenols. These are antioxidants that protect our cells from free radicals.
Tart apples go quite wonderfully in the beet salad!
Walnuts for Omega 3
You should eat healthy fats regularly. Walnuts are particularly good in autumn and winter. They are considered to be the healthiest nuts of all.
Nuts it is possible to lower cholesterol levels naturally. They have the highest omega 3 fatty acid content of all nuts. This contributes to our heart health. That's why you should regularly mix walnuts on salads, in mueslis or smoothies.
And because that's not enough for me, I don't put normal oil on the beet salad with apples and walnuts, but a high-quality walnut oil. Tastes mega delicious. However, you have to get used to the intense flavor first. If it is too intense, mix walnut oil with olive oil.
This beet salad with apples and walnuts is
- vegetarian
- vegan
- Suitable for novice cooks
- Very healthy
- quickly prepared
- Very varied
Most recipes you'll find online have yogurt or sour cream added. I deliberately prepare my beet salad without yogurt because I like to eat vegan.
So pack out the disposable gloves :). Because who loves beet, knows the problem only too well. The color adheres particularly well and long under the nails.
Beet salad with apples and walnuts
Du benötigst
- 300 g Beet cooked
- ¼ Red onion
- 4 EL Walnuts
- 1 Big sour apple
- 1 TL finely grated horseradish
- 1 Handful Green salad eg arugula or lamb's lettuce
For the dressing
- 2-3 Branches Thyme
- 1 EL Apple cider vinegar
- 1 EL Walnut oil Alternative: Olive oil
- 1 EL Honey Vegans take maple syrup
- 1 Pinch Salt and pepper
Anleitung
- Are you the type who prefers sliced or chopped beet? Now you should decide. It tastes both equally good :)
- Whatever you decide: Peel the beets and then chop them.
- Dice the onion and chop the walnuts.
- Cut the apple into pieces (slices or pieces - depending on what you chose for the beet). The apple also tastes very good when grated. By the way, the peel stays on.
- Put the horseradish and the lettuce pieces aside. We are now going to make the dressing.
- For the dressing, first pluck the leaves from the thyme stems. Mix them with the rest of the ingredients. Then pour the dressing over the beet pieces. Fold in the horseradish. Mix well and season with salt and pepper.
- Finally, mix with green salad and eat directly.
If you haven't had enough of beet yet, you can also use the young leaves of the beet. Chop them into small pieces and mix them into the salad. Tastes very tasty!
If you don't plan to eat the salad right away, you can prepare it. However, for taste reasons, I would cut the apple and green salad very fresh in the recipe. Unless you take care to mix the ingredients so well that the apple can't turn brown. The dressing will protect it from that.
Then fill it into an airtight box or jar with a screw cap. The green salad is always stirred in just before eating. Otherwise the dressing will make it soggy.
Yummy: beet spread with cream cheese!
What apples are particularly suitable for the recipe
Basically, apples can be divided into two groups. There are sweet and sour varieties. If you have a choice, you should always opt for the tart variety in salads and especially in combinations with beet. It brings an extra kick of freshness to the recipe.
Delicious apple varieties for beet salad
- Boskop
- Cox Orange (spicy flavor)
- Elstar
- Granny Smith
Of course, you can also use sweet apples. I usually take the variety that I have at home. But when I shop at the market, I make sure to use tart apples for the beet salad. It just fits better in terms of taste.
Perfect for autumn and winter: Pumpkin patties with chickpeas!
How you can refine beet salad with apple and walnut
If you are not quite convinced of the recipe, then you can refine it with a few ingredients. I'm not angry with you - tastes are just different. :)
This goes wonderfully with the autumn salad
- Feta or yogurt (if you don't like it vegan)
- Agave syrup* instead of honey
- 1-2 tablespoons freshly squeezed orange juice
- Very finely chopped rosemary or parsley
- Raspberry vinegar
- Sunflower oil
- Legumes for satiety like chickpeas
- Garlic
- Mustard
- Hazelnuts, pistachios or Cashews* instead of walnuts - it is best to fry them briefly in a pan to give them more flavor
- Caraway
Our conclusion
Beet salad with apples and walnuts will fill up your vitamin stores and make you ready to face the cold season with full power. Good luck and enjoy it! :)
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