Beet apple salad with maple vinaigrette

Ingredients

• 1 tbsppine nuts
• 70–85 g (½ cup)grated beetroot
• ½apple
• 2 handfulsrocket
• 15 ml (1 tbsp)olive oil
• 7.5 ml (½ tbsp)balsamic vinegar
• 5 ml (1 tsp)maple syrup

Instructions

1. 1

   Toast the pine nuts

   Gently toast the pine nuts in a dry frying pan or under the grill, watching closely so they do not burn. Set them aside.

2. 2

   Prepare the produce

   Grate the beetroot, then core and slice the apple.

3. 3

   Assemble the salad

   Put the rocket in the bottom of a bowl and top it with the grated beetroot, apple and pine nuts.

4. 4

   Dress and serve

   Shake the olive oil, balsamic vinegar and maple syrup together in a small jar, or whisk them in a small bowl. Drizzle the dressing over the salad, toss and serve.

What is beetroot and apple salad?

This is a simple American-style salad built around the contrast of earthy beetroot, crisp apple and peppery rocket. Beetroot salads are made in many ways, and this version gets its autumnal character from fruit, nuts and maple in the dressing.

The combination works because each ingredient brings a different texture and flavour: the beetroot is tender and earthy, the apple is crisp, and the pine nuts add a toasty crunch.

Nutrition and macros by portion

The nutrition label shows one serving as written: 304 calories, 3g protein, 28g carbs, 21g fat.

The apple and beetroot provide most of the carbohydrate, while olive oil and pine nuts contribute most of the fat; the pine nuts also provide some protein. For a more filling plate, serve it alongside a protein-rich main and an additional portion of vegetables.

The key ingredients

Beetroot: Grated beetroot is ready to eat raw and spreads through the salad easily. Use a grater that produces strands rather than a fine pulp.

Apple: A crisp apple gives the salad freshness and a little sweetness. Core it before slicing so the pieces are easy to eat.

Rocket: Its peppery leaves balance the sweet fruit and maple dressing. Keep the leaves at the bottom of the bowl until you are ready to toss.

Toast the pine nuts carefully

Pine nuts brown quickly, so use gentle heat and stay beside the pan or grill. Take them off as soon as they are lightly toasted, then set them aside while you prepare the rest.

Make a balanced vinaigrette

Oil: Olive oil gives the dressing body and helps it coat the leaves. Measure it before adding the other dressing ingredients.

Sweetness and acidity: Balsamic vinegar brings tang, while maple syrup rounds it out. Shake or whisk until the mixture is combined, then dress the salad just before serving.

Keep the textures distinct

Grate the beetroot shortly before assembling if you want its strands to stay distinct. Slice the apple shortly before serving too, and toss everything only after the dressing is ready.

Serve it as a side or starter

Serve the salad straight after tossing, while the rocket is still lively and the pine nuts crunchy. It pairs well with a simple savoury main such as roast vegetables, grilled chicken or a grain dish.

Recipe notes & tips

• Grate the beetroot over a board or plate to catch the juices.
• Toast the pine nuts in a single layer so they colour evenly.
• Use a crisp apple to keep the salad's texture lively.
• Shake the dressing in a jar for an easy, even mix.
• Add the dressing just before serving to keep the rocket from wilting.

Variations

• Add goat’s cheese: Crumble it over the salad for a creamy, tangy contrast.
• Use walnuts: Toast them gently in place of the pine nuts for a different crunch.
• Try pear: Slice a firm pear instead of the apple for a softer sweetness.
• Add grains: Spoon cooked, cooled quinoa or farro beneath the salad for a heartier dish.
• Finish with herbs: Scatter chopped parsley over the salad just before serving.

Common mistakes to avoid

• Burning the pine nuts: Keep the heat gentle and watch them closely, as they brown fast.
• Over-grating the beetroot: Use the larger holes of the grater so it stays in strands rather than becoming mushy.
• Dressing too early: Toss the salad shortly before serving so the rocket stays fresh.
• Leaving the apple unprepared too long: Slice it shortly before assembly to preserve its crisp texture.
• Skipping the dressing mix: Shake or whisk the oil, vinegar and maple syrup together before drizzling for a more even coating.

How to store

This salad is best eaten immediately after dressing. If preparing ahead, keep the components and dressing separate in covered containers in the fridge, then assemble just before serving; toasted pine nuts can be kept separately at room temperature.

Frequently asked questions