• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Ascension Kitchen
  • About
    • Philosophy
    • About Lauren
    • Media & Events
    • Contact
    • Terms + Conditions
  • Naturopathy Consults
  • Blog
    • Plant-Based Recipes
      • Healthy Dessert Recipes
      • Mains
      • Snacks + Sides
      • Drinks
      • Kitchen Staples
      • Breakfasts
      • Salads
      • Healthy Dressings + Condiments
      • Ayurvedic Recipes
    • Natural Health
      • Natural Remedies
      • Plant-Based Nutrition
      • Functional Foods
    • Natural Living
      • Natural beauty
      • Natural cleaning recipes
      • Essential Oils
  • Shop
  • Subscribe
    • Facebook
    • Instagram
menu icon
go to homepage
search icon
Homepage link
  • Blog
  • Plant-Based Recipes
  • Natural Health
  • Natural Living
  • Naturopathy Consults
  • Shop
  • About
  • Contact
  • Subscribe
×
Home » Plant-Based Recipes » Beetroot Salad with Fennel and Mint

Beetroot Salad with Fennel and Mint

Published: Apr 20, 2018 · Modified: Oct 18, 2019 by Lauren Glucina • Naturopath, Nutritionist

1.3K shares
  • Facebook290
Jump to Recipe Print Recipe
A nutritious Raw Beet Salad with a delicious tangy dressing. #rawbeetsalad #rawbeetsaladrecipes #rawbeetsaladsimple #rawbeetsaladhealthy #rawbeetsaladdressing #rawbeetsaladvegan #rawbeetsaladlunches #beetsalad #beetsaladeasy #beetsaladraw #beetsaladcold #beetsaladhealthy #beetsaladrecipes #AscensionKitchen // Pin to your own inspiration board! //

A raw beetroot salad with carrot, kale, fennel and fresh mint – made even more delicious with the addition of toasted pumpkin seeds, sultanas and antioxidant rich goji berries. Beets are an everyday superfood – rich in compounds that help promote production of nitric oxide in the body – a vasodilator that reduces blood pressure and promotes athletic performance.

To make this a balanced meal – serve as a ‘Buddha bowl’ – adding quinoa and edamame beans (protein) with avocado (healthy fat) and a side of pickles or kraut (gut loving bacteria).

Close up of a bowl of colourful raw beetroot salad in a white bowl on a woven placemat

One of the recommendations I make to my clients is: aim to have something raw and colourful with every meal.

Why? Fresh, raw fruits and vegetables are packed full of vitamins, antioxidants and enzymes – many of which are heat sensitive, so are lost or compromised during cooking.

Today’s raw beetroot salad is brimming with nutrients, it’s incredibly easy to prepare and is a tasty addition to lunch or dinner.

[bctt tweet="Simple Raw Beetroot Salad with a delicious dressing - packed full of antioxidants. Recipe here!" username="laurenglucina"]

A nutritious Raw Beetroot Salad with a delicious tangy dressing. #rawbeetsalad #rawbeetsaladrecipes #rawbeetsaladsimple #rawbeetsaladhealthy #rawbeetsaladdressing #rawbeetsaladvegan #rawbeetsaladlunches #beetsalad #beetsaladeasy #beetsaladraw #beetsaladcold #beetsaladhealthy #beetsaladrecipes #AscensionKitchen // Pin to your own inspiration board! //

Health and Nutrition Benefits

  • Beets contain dietary nitrate, which has a number of beneficial vascular effects in the body. Dietary nitrates convert into a compound called nitric oxide, which causes the blood vessels to dilate, consequently reducing blood pressure.
    It also inhibits platelet aggregation, improves endothelial dysfunction, and enhances athletic performance.
    Dietary nitrates are found not only in beets (and their green tops), but in other leafy vegetables like spinach and rocket. Tip: beet greens are even more nutritious than the ruby red roots – save them to add to your morning smoothie!
  • Kale, like beets, feature in the top 20 list of the most nutrient-dense vegetables on the planet. As a member of the cruciferous family, kale provides sulfur compounds that are cancer-protective and supportive of liver detox pathways
  • Fennel is something I often add fresh to salads, it is incredibly calming to the gut – particularly the seeds, relieving gas and distention
  • Mint has similar calming effects on the digestive tract
  • Goji berries provided powerful antioxidants, and are traditionally added to meals to provide a bit of an energy boost.
    Like carrots, they contain beta-carotene, a plant pigment that is protective of the skin and contributes to immune health
  • Both goji and sultanas add a little sweetness to the salad without being overpowering
  • Pumpkin seeds are a fabulous source of zinc – which is perhaps the most critical nutrient required for healthy immune function. Minerals (unlike vitamins) are not heat sensitive, and are not degraded during cooking
  • As a whole, this salad is a great source of dietary fibre, protein, and vitamin C

Step by step photographs demonstrating how to prep the vegetables for raw beet salad

Beetroot Salad Recipe - Step by Step

First, dry toast your pumpkin seeds in a pan till slightly browned.

Use a mandolin to finely shred the fennel bulb – if you don’t have one yet, they aren’t expensive and make short work of prepping vegetables so I highly recommend them – quick and easy is the name of the game!

Grate the peeled beet and carrot, then remove the tough inner stems of the kale and finely shred. Tear or roughly chop the fresh mint.

Combine the vegetables, pumpkin seeds, goji berries and sultanas in a large bowl.

Top tip: although freshly grated zucchini would seem like a great addition, I prefer it without – from an aesthetic point of view it soaks in the red pigment from the beets, plus, it tends to make the salad a little soggy looking.

Close up of raw beetroot salad dressing in a cup

Beetroot Salad Dressing

To make the dressing, combine a good quality, extra virgin olive oil (full of anti-inflammatory polyphenols!) with balsamic vinegar, the juice of half a lemon, a few teaspoons of pure maple syrup (no added sugar), and a teaspoon of Dijon mustard.

Whisk it good, and pour over the beet salad, tossing to combine.

Freshly prepared raw beetroot salad in a bowl ready to serve with dinner

Make it a Balanced Meal

This nutritious salad will serve 4-6 depending on how you enjoy it. To make it a balanced meal, I served it as a Buddha Bowl with;

  • Quinoa cooked in vegetable broth – gluten free and source of plant protein
  • Steamed edamame beans – another great source of plant protein
  • Half an avocado – source of healthy monounsaturated fatty acids
  • A sprinkle of sesame seeds – yum (eaten in larger quantities or in the form of tahini, sesame seeds are good source of calcium)
  • A small side of pickles or kraut

A Buddha bowl containing fresh raw beetroot salad, quinoa, edamame beans and avocado

More nutritious salads

A few other recipes that tick that box of having something raw and colourful with your meal:

  • Nectarine Salad with Raspberry Balsamic Vinaigrette (tip – swap the nectarines for pear when they aren’t in season)
  • Roasted Kabocha Salad with Maple Spiced Pecans
  • Slaw with Probiotic Miso Tahini Dressing
  • Raw Rainbow Pad Thai Salad
  • Asparagus Salad with Maple and Mustard Dressing

That’s all from me today guys, if you give this recipe a whirl I’d love to see it!

Lauren.

A Buddha Bowl on the kitchen bench containing raw beetroot salad, whole grains and edamame beans

If you make and enjoy this recipe, please leave a rating below. And better yet – leave me a comment to tell me how you got on, or just say hi – I LOVE hearing from you. Follow me on Instagram, Facebook or Pinterest to see more of my everyday recipes and wellness tips.

📖Recipe

Raw Beetroot Salad with Dressing

Naturopath Lauren Glucina
A raw beetroot salad with carrot, kale, fennel and fresh mint – made even more delicious with the addition of toasted pumpkin seeds, sultanas and antioxidant rich goji berries. 
5 from 2 votes
Print Recipe Pin Recipe
Prep Time 15 minutes mins
Cook Time 5 minutes mins
Total Time 20 minutes mins
Course Salad with dressing
Cuisine Gluten free, Vegan, Vegetarian
Servings 4
Calories 316 kcal

Ingredients
  

RAW BEET SALAD:

  • ½ heaped cup pumpkin seeds
 approx. 100g
  • 1 fennel bulb
  • 1 large beet approx. 200g
  • 1 carrot

  • 1 bunch kale flat leaf (approx. 50g with stalks removed)
  • 1 handful fresh mint leaves approx. 15g
  • 3 tablespoons sultanas
  • 2 tablespoons goji berries

BEET SALAD DRESSING:

  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon balsamic vinegar
  • juice of half a lemon
  • 2 teaspoons pure maple syrup
  • 1 teaspoon Dijon mustard

Instructions
 

RAW BEET SALAD:

  • First, dry toast the pumpkin seeds in a pan then set aside.
  • Peel and grate the beet and carrot.
  • Use a mandolin to finely slice the fennel bulb (you can also use a knife).
  • Remove tough inner stalks from the kale, then roll leaves up and finely shred. Tear or roughly chop the fresh mint.
  • Add all ingredients including the goji berries and sultanas to a large salad bowl.

BEET SALAD DRESSING:

  • Whisk all ingredients together in a mug then pour over the fresh salad.
  • Toss well to combine and serve. You may like to further season with salt and pepper.

Notes

  • Kale can be a little bitter, if you massage the dressing into the salad this will soften it and take the edge off
  • Goji berries are optional
  • Nutrition panel is an estimate only

Nutrition

Calories: 316kcalCarbohydrates: 28gProtein: 11gFat: 20gSodium: 124mgFiber: 7gSugar: 14gVitamin C: 32.2mgCalcium: 100mgIron: 4.5mg
Tried this recipe?Let us know how it was!
Nutrition Facts
Raw Beetroot Salad with Dressing
Amount Per Serving
Calories 316 Calories from Fat 180
% Daily Value*
Fat 20g31%
Sodium 124mg5%
Carbohydrates 28g9%
Fiber 7g29%
Sugar 14g16%
Protein 11g22%
Vitamin C 32.2mg39%
Calcium 100mg10%
Iron 4.5mg25%
* Percent Daily Values are based on a 2000 calorie diet.

 

A nutritious Raw Beet Salad with a delicious tangy dressing. #rawbeetsalad #rawbeetsaladrecipes #rawbeetsaladsimple #rawbeetsaladhealthy #rawbeetsaladdressing #rawbeetsaladvegan #rawbeetsaladlunches #beetsalad #beetsaladeasy #beetsaladraw #beetsaladcold #beetsaladhealthy #beetsaladrecipes #AscensionKitchen // Pin to your own inspiration board! //

Related

Super Quick Raw Vegan Parmesan - Protein Packed
Skillet filled with a lentil Shepherd's pie topped with vegan cheese on a wooden board, surrounded by fresh thyme
Vegan Lentil Shepherd's Pie
How to Make Irish Moss Paste

About the Author

I’m Lauren, practising Naturopath, Medical Herbalist, Nutritionist, and essential oils educator in Auckland, New Zealand. I’m incredibly passionate about food as medicine, and helping connect people with the healing power of Nature.

BNatMed, AdDip NutMed, BCS, Certified FitGenes Practitioner.

Reader Interactions

Comments

  1. Sue Gray

    October 01, 2019 at 3:37 am

    This is delicious and really quick to make. My first go at raw root veg, and I served it for Sunday dinner with roast chicken it was gobbled down

    Reply
5 from 2 votes (2 ratings without comment)

Ask me anything Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

ABOUT

I'm Lauren Glucina, a New Zealand based Naturopath, Medical Herbalist and Nutritionist. My main goal is to empower you to connect with the healing power of Nature. I've been sharing plant-based recipes, natural remedies and health articles here since 2012.

If you're here, you're not here by mistake. You're ready to put your physical, emotional and spiritual health first. Welcome!

BNatMed, AdDip NutMed, BCS.

READ MORE

  • Facebook
  • Instagram

Search

Features

Graphic displaying logos of websites, publications and shows Lauren has been featured on

POPULAR POSTS

Chocolate Caramel Slice

BEST chocolate caramel slice (vegan)

Close up of zucchini and corn fritters with cream and dill on top

Vegan Zucchini and Corn Fritters

Close up of a herbal facial steam for dry skin

Herbal Facial Steam with Essential Oils for Dry & Oily Skin

3 essential oils for kids sleep

Essential Oils for Kid's Sleep Support

No-bake Snickers Cake on a white cake stand by the kitchen window

Raw Snickers Cake with Vegan Caramel

Ashwagandha Sleep Tonic

Ashwagandha Sleep Tonic

Two bowls of hot Tuscan soup on a marble counter.

Lemon White Bean Kale Soup

Two bowls of kitchari surrounded by fresh herbs and dried spices

How to make kitchari – an Ayurvedic healing meal

LATEST POSTS

  • Fall crockpot potpourri
    Fall crockpot potpourri
  • How to make dandelion tea (from flower, leaf and root)
    How to make dandelion tea (from flower, leaf and root)
  • How to make mugwort tea for lucid dreaming
    How to make mugwort tea for lucid dreaming
  • Amazing kawakawa – all about this versatile native plant!
    Amazing kawakawa – all about this versatile native plant!
  • BEST chocolate caramel slice (vegan)
    BEST chocolate caramel slice (vegan)
  • Easy feijoa loaf recipe
    Easy feijoa loaf recipe
  • Summer cherry tomato confit
    Summer cherry tomato confit
  • Heavenly spiced feijoa chutney
    Heavenly spiced feijoa chutney
  • Easy Moroccan matbucha salad recipe
    Easy Moroccan matbucha salad recipe
  • Hazelnut granola
    Hazelnut granola

CATEGORIES

  • Ayurvedic Recipes
  • Breakfasts
  • Drinks
  • Essential Oils
  • Featured
  • Ferments
  • Functional Foods
  • Healthy Baking
  • Healthy Dessert Recipes
  • Healthy Dressings + Condiments
  • Kitchen Staples
  • Mains
  • Natural beauty
  • Natural cleaning recipes
  • Natural Health
  • Natural Living
  • Natural Remedies
  • Plant-Based Nutrition
  • Plant-Based Recipes
  • Salads
  • Snacks + Sides
  • Uncategorized
  • Workshops

Footer


PRIVACY POLICY | CONTACT
© LAUREN GLUCINA 2012 - 2021, ALL RIGHTS RESERVED.
  • Facebook
  • Instagram

Copyright © 2025 Ascension Kitchen on the Foodie Pro Theme

This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Cookie settingsACCEPT
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Non-necessary
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
SAVE & ACCEPT
1.3K shares
  • 290

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required

Recipe Ratings without Comment

Something went wrong. Please try again.