Raw Beetroot Salad with Greek yogurt

Ingredients

• 400 gbeetroot
• 10 g (2 teaspoons)minced garlic
• 2 tablespoonsextra virgin olive oil
• 2 teaspoonsapple cider or red wine vinegar
• 2 teaspoonsfresh lemon juice
• 400 gGreek yoghurt
• 110 g (2 cups)shredded lettuce
• 140 g (2 cups)shredded red cabbage
• 150 g (½ large), halved and thinly slicedcucumber
• 100 g (½ large), dicedripe avocado
• 1½ teaspoonsred wine or apple cider vinegar
• 1½ tablespoonsextra virgin olive oil
• Optional: 1 teaspoonfresh lemon juice
• Optional: ½ teaspoonfresh dill
• To garnish, optionalspring onion tips or chives

Instructions

1. 1

   Prepare beetroot

   Trim the tops and bottoms from the beetroot, then peel and cut it into small pieces. Process in batches in a small food processor or blender until finely chopped but not mushy. Transfer to a mixing bowl and season with salt.

2. 2

   Mix the dip

   Stir the garlic, 2 tablespoons of olive oil, 2 teaspoons of vinegar, lemon juice and Greek yoghurt into the beetroot.

3. 3

   Chill the mixture

   Cover the bowl and refrigerate the beetroot mixture for 2 hours so the flavours can meld.

4. 4

   Assemble the salad

   Put the lettuce, red cabbage, cucumber, avocado, 1½ teaspoons of vinegar and 1½ tablespoons of olive oil in a mixing bowl. Add the optional lemon juice and dill if using, then toss well. Transfer to a serving plate and spread some beetroot dip over the salad; you may not need all of it. Garnish with spring onion tips or chives if desired.

What is raw beetroot salad with Greek yoghurt?

This Greek-inspired dish combines a raw beetroot and yoghurt mixture with a fresh salad of lettuce, red cabbage, cucumber and avocado. It takes cues from Greek beetroot-and-yoghurt preparations, while serving the mixture over greens makes it a more substantial meal.

The contrast is what makes this version work: earthy beetroot and tangy yoghurt meet crisp vegetables and creamy avocado. The beetroot mixture can also be served separately as a dip.

Nutrition and macros by portion

The nutrition label shows one serving as written: 277 calories, 14g protein, 21g carbs, 17g fat.

The beetroot, lettuce, cabbage and cucumber contribute most of the carbohydrates, while the Greek yoghurt provides much of the protein. Olive oil and avocado supply much of the fat. To make the plate more filling and balanced, serve it alongside a protein-rich main such as grilled chicken, fish or beans.

The beetroot dip

Fine texture: Process the peeled beetroot in batches and stop when it is finely chopped. Over-processing can turn it into a wet purée rather than a textured dip.

Creamy base: Greek yoghurt binds the beetroot and gives the mixture a tangy, thick consistency. Garlic, vinegar, lemon and olive oil season it.

The fresh salad

Crunch: Shredded lettuce and red cabbage give the salad its crisp base. Slice the cucumber thinly so it mixes easily with the leaves.

Creaminess: Dice the avocado and toss it gently with the other ingredients to avoid crushing it. The salad dressing is added directly to the greens before the beetroot mixture goes on top.

Why the chilling time matters

The method calls for a 2-hour rest in the fridge, although the listed total time is 15 minutes. Allow for that extra chilling time if you want the flavours to meld before serving.

For a tidy finish, toss and plate the greens shortly before serving, then spread the beetroot mixture over them. Keep any unused dip separate.

How to serve it

Serve the salad as a light meal or alongside grilled vegetables, bread or a savoury main. A little chopped dill or spring onion adds a fresh finish if you have it.

For a dip-style spread, put the beetroot mixture in a bowl and serve it alongside the greens or with bread and raw vegetables.

Recipe notes & tips

• Wear gloves while peeling and chopping beetroot if you want to avoid staining your hands.
• Process the beetroot in small batches for more even chopping.
• Use thick Greek yoghurt so the dip stays creamy rather than runny.
• Keep the avocado pieces fairly large and toss the salad gently.
• Set aside some dip to serve separately rather than using it all on the salad.

Variations

• Use dill: Stir the optional fresh dill into the beetroot mixture for a herbal note.
• Change the vinegar: Choose either apple cider vinegar or red wine vinegar according to your preference.
• Add lemon: Include the optional fresh lemon juice for a brighter, sharper flavour.
• Switch the garnish: Finish with spring onion tips or chives, whichever you have to hand.

Common mistakes to avoid

• Over-processing the beetroot: It can become mushy; pulse it only until finely chopped.
• Skipping the chill: The mixture has less time for its flavours to meld; refrigerate it for the stated 2 hours.
• Using all the dip: The recipe may make more than the salad needs; spread on only as much as you like.
• Tossing roughly: The avocado can break down; fold it through the greens gently.

How to store

Keep leftover beetroot dip in an airtight food container in the fridge for up to 6 days, as specified in the recipe. Store the dressed salad separately from any unused dip.

Frequently asked questions