Home / Recipe / Quick n’ Easy Pickled Beet, Walnut & Baby Spinach Salad

Quick n’ Easy Pickled Beet, Walnut & Baby Spinach Salad

Because sometimes all you have is 10 minutes or less – to prep for that August long weekend event/ plan the menu for the annual family picnic/ get dinner on the table, the list goes on… the summer months can be busy ones, I get it. And I’m here to help you get some nourishment on the table when time is of the essence. Perfect as a light meal base, side dish, or starter, salad – featuring ample fresh veg – is a go-to at my house for many reasons. Topping the list of reasons is the nutritious variety it inspires.

By starting with a nutrient dense dark green veggie base the topping that can be added to vary the flavour profile of salads is endless. Pickled beets, walnuts, and mozzarella cheese were my go-to’s here, as the flavour they add (and nutrition they offer) puts them up there with the best choices; but I encourage you to take this idea of using a mild tasting nutrient dense base and adding your favourite ingredients on top! Check-out my note at the bottom of the page with some other topping ideas to inspire your imagination. Making nutritious food absolutely delicious and attractive can be so much fun.

Regarding pickled food in general, I am a big fan not only for the sweet tangy taste it offers, but because of its health benefit amplifying effect. For your knowledge tool box – pickling is generally a form of fermentation, which uses the help of microbes to create an acidic environment to preserve foods, develop their flavour, and change their nutritional and enzymatic properties. In this process, the food becomes predigested by bacteria which makes the nutrients more easily absorbed by us. Pickled food offers tremendous health benefits and is a delicious & interesting diet addition – I find this last aspect especially rings true when pickled food is used as a salad topping!

Highlights of making this recipe:

  • Featuring many easy to locate (and generally affordable!) ingredients, all you have to focus on is the quick assembly to make this salad.
  • Because this recipe can be prepped in the same bowl as it’s being served from, there is extremely minimal clean up required to facilitate effortless prep.
  • And because its a cook-free dinner starter, side, or meal base option, this simple salad should significantly help keep your place cool during these warm summer days and nights.

 

I strongly feel you can never have to many basic summer salads in your nutrition toolbox, and hope you enjoy this one as much as I do!

Macros per 1/6 Recipe Serving

Calories: 144
Protein: 7 g
Fat: 10 g
Carbohydrates: 7 g
Sugar: 5 g
Fibre: 3 g

 

Print Recipe
Quick n' Easy Pickled Beet, Walnut, and Baby Spinach Salad
Sliced and cubed zucchini
Prep Time ~10 minutes
Servings
people
Ingredients
Prep Time ~10 minutes
Servings
people
Ingredients
Sliced and cubed zucchini
Instructions
  1. Chop or spiralize vegetables and cube mozzarella cheese. Set aside.
  2. Combine all salad ingredients in a large Tupperwear container with a lid for travel or in a large serving bowl.
  3. Bon Appetite!
Recipe Notes

Dressing suggestion: mix ½  cup of low fat Greek yogurt with ¼ cup pickled beet juice together for a colourful and extremely flavourful fuss-free dressing (not included in above macro calculations).

Addition green salad base topping suggestion: sliced or cubed avocado, sharp cheddar cheese or crumbled feta, cubed apple, sliced strawberries or whole blueberries, halved cherry tomatoes, pine nuts or slivered almonds

Virginia Clough

Virginia Clough, RD

As a dietitian, I love all things food - be it cooking (experimenting with flavours to create new recipes and altering classic recipes to improve their nutritional profile), reading nutrition related articles or enjoying nutritious and delicious foods. I hope that you enjoy your visit, and find some helpful tips worth sharing!