Beet and Blue Cheese Salad with Crushed Walnuts
This is such a great salad—especially in the fall, when beets are in season. The sweet, earthy flavor of the beets provides a nice foil for the tangy blue cheese and peppery arugula. By lightly crushing the walnuts, you need less of this healthy but high-fat nut in your salad. Sometimes it’s the little things that make a big difference.
Recipe information
Yield
serves 4
Ingredients
Preparation
Step 1
Prick the skin of the beets with a fork. Place the beets on a microwave-safe plate and microwave on high until tender, about 12 minutes (or alternatively, wrap the beets in foil and roast them in the oven for 1 hour at 375°F). When they are cool enough to handle, peel the beets and cut them into bite-size cubes.
Step 2
In a large bowl, combine the beets, arugula, vinaigrette, and parsley. Toss thoroughly to combine. Season with salt and pepper to taste.
Step 3
Divide the salad among 4 salad plates. Top each salad with crumbled blue cheese and toasted walnuts, and serve.
healthy tips
Step 4
Walnuts are an excellent source of omega-3 essential fatty acids. Toasted and lightly crushed, they make a delicious and healthful addition to salads, steamed vegetable side dishes, and creamy pasta dishes.
Step 5
To toast, spread walnut halves in a single layer on a baking sheet and toast them in a 350°F oven until they are light brown and aromatic, 7 to 10 minutes, stirring once. Let the nuts cool. To crush them, place cooled toasted walnut halves in a large bowl. Set a small bowl inside the large bowl, and apply pressure until the walnuts are cracked into small pieces.
nutrition information
Step 6
Fat: 60g (before), 11.1g (after)
Step 7
Calories: 763 (before), 166 (after)
Step 8
Protein: 7g
Step 9
Carbohydrates: 10g
Step 10
Cholesterol: 8mg
Step 11
Fiber: 3g
Step 12
Sodium: 547mg
