Beetroot salad

Ingredients

• 75 g (½ cup)pepitas
• 1 tin (425 g)baby beetroot
• 1 small piece (100 g)feta cheese
• ½ mediumred onion
• ½ packet (60 g)salad leaves, such as spinach and rocket
• 30 ml (2 tablespoons)extra virgin olive oil
• 30 ml (2 tablespoons)balsamic vinegar

Instructions

1. 1

   Toast the pepitas

   Warm a frying pan and dry-roast the pepitas, shaking the pan often. Watch closely and, once lightly toasted, take them off the heat and transfer them to a heatproof bowl.

2. 2

   Dry the leaves

   Wash the salad leaves, then dry them in a salad spinner or carefully pat them with a tea towel.

3. 3

   Prepare the beetroot

   Drain the beetroot. Halve or quarter any of the larger pieces.

4. 4

   Cut the toppings

   Cube the feta. Peel and finely slice the red onion, then separate the slices into long, thin pieces.

5. 5

   Layer the salad

   Put the salad leaves in a serving bowl, followed by the beetroot and red onion. Add the feta and scatter the toasted pepitas over the top.

6. 6

   Add the dressing

   Dress the salad with the balsamic vinegar and olive oil if you like, or serve them at the table so everyone can dress their own portion.

7. 7

   Serve the salad

   Serve and enjoy.

What is beetroot salad?

Beetroot salad is a fresh combination of earthy beetroot, greens and contrasting toppings, served either as a side or a light meal. This Australian-style version pairs beetroot with feta, red onion and pepitas, then finishes the bowl with balsamic vinegar and olive oil.

The recipe works because each ingredient brings a different texture: soft beetroot, creamy cheese, crisp onion and crunchy seeds. Its short preparation time also makes it practical for a barbecue spread.

Nutrition and macros by portion

The nutrition label shows one serving as written: 294 calories, 10g protein, 16g carbs, 21g fat.

The beetroot and balsamic vinegar provide most of the carbohydrates, while the pepitas and olive oil account for much of the fat. Feta and pepitas contribute protein, alongside smaller amounts from the leaves. To make a more balanced plate, serve a portion with a protein-rich main such as grilled fish or chicken.

Choosing the ingredients

Baby beetroot: tinned beetroot keeps preparation quick; drain it well so its liquid does not pool in the bowl. Halve or quarter only the larger pieces to keep the bites manageable.

Salad leaves: spinach and rocket provide a mix of mild and peppery flavours. Use fresh leaves and dry them thoroughly so the dressing clings instead of becoming watery.

Feta and pepitas: feta contributes a salty, creamy contrast, while pepitas add a nutty crunch. Toast the seeds just before assembling for their best texture.

Toasting the pepitas

Dry-roasting means the pepitas go into the pan without added oil. Keep the pan moving with frequent shakes and stay close; the seeds can go from lightly toasted to burnt quickly.

Tip them into a heatproof bowl as soon as they are ready, rather than leaving them in the hot pan. They will continue to toast from the residual heat if left there.

Getting the texture right

Dry leaves are important: excess water dilutes the dressing and can make the salad limp. A salad spinner is convenient, but patting the leaves gently with a tea towel works too.

Cut the onion finely and separate the slices so they spread through the salad rather than landing in one thick clump. Add the toasted pepitas near the end to preserve their crunch.

Assembling and dressing

Layer the ingredients in the stated order, starting with leaves and finishing with feta and pepitas. This keeps the delicate greens underneath and makes the toppings easy to see and serve.

The recipe leaves dressing optional at the bowl, which is useful if guests prefer different amounts. You can also put the balsamic vinegar and olive oil on the table for people to add themselves.

When to serve it

This salad suits a summer barbecue, where its bright, tangy flavours complement grilled food. It can also be served as a simple light lunch.

For a more substantial plate, serve it alongside bread or another filling dish. If preparing it ahead, keep the dressing and toasted pepitas separate until serving.

Recipe notes & tips

• Drain the beetroot thoroughly before adding it to the bowl.
• Shake the pan frequently while toasting the pepitas and remove them as soon as they are lightly coloured.
• Dry the leaves well to avoid watering down the dressing.
• Cut larger beetroot pieces into halves or quarters for easier serving.
• Keep the toasted pepitas separate until just before serving if making the salad ahead.
• Offer the dressing on the side when serving a group.

Variations

• Add fresh herbs: Scatter chopped parsley or mint over the salad just before serving.
• Change the leaves: Use another mix of salad leaves in place of spinach and rocket.
• Add citrus: Serve with a little lemon juice for a brighter finish.
• Make it heartier: Add cooked grains such as quinoa to turn it into a more substantial bowl.
• Swap the seeds: Use toasted sunflower seeds instead of pepitas for a different crunch.

Common mistakes to avoid

• Leaving the pepitas unattended: They toast quickly, so shake the pan often and transfer them out as soon as they are lightly toasted.
• Using wet leaves: Water thins the dressing; spin or pat the leaves dry before assembling.
• Skipping the beetroot draining: Excess liquid can collect in the bowl, so drain the tin before cutting any large pieces.
• Cutting the onion too thickly: Thick slices can overpower a bite; finely slice it and separate the strands.
• Dressing too early: The leaves can soften as they sit, so dress the salad shortly before serving or let guests add their own.

How to store

Store leftovers covered in the fridge and eat within 1–2 days. The leaves and pepitas soften once mixed with dressing, so for the best texture keep the dressing and seeds separate until serving; this salad is best served cold and does not need reheating.

Frequently asked questions