Apple and Beet Salad

About recipe

As the days get hotter, cooking in a hot kitchen becomes less appealing. This apple and beet salad is bursting with flavor and nutrients, and it requires little heat. It’s perfect for those hot days when you just want a quick meal. Just serve it alongside a protein and grain to create a balanced meal. Pro tip: You can opt for pre-roasted beets and pre-toasted sunflower seeds to cut out the heat entirely.

Apple and beet salad

Ingredients (serves 4)

For the Salad:

  • 2 cups chopped beets (about 2 medium beets)
  • 2 cups chopped apples (about 1 large apple)
  • 4 cups arugula (or green of choice)
  • 1/2 cups toasted sunflower seeds
  • 1/4 cup crumbled blue cheese or goat cheese

For the Dressing:

  • 3 tablespoons olive oil
  • 1.5 tablespoons apple cider vinegar
  • 2 teaspoons maple syrup
  • 1 teaspoon mustard (optional)


  1. If roasting your own beets, wash and wrap each beet in tinfoil. Place in preheated 400-degree F oven for 50-60 minutes with a pan underneath to catch any drippings. Check periodically for scorching. Beets are done when a fork slides easily to the center. Let cool and remove beet skin by rubbing gently with a paper towel.
  2. Toast the sunflower seeds in a medium-sized skillet over medium heat, stirring occasionally, until golden brown and fragrant (about 5-10 minutes). Let cool.
  3. For the dressing, combine the ingredients in a jar with an airtight lid and shake until combined.
  4. Assemble the salad by combining beets, apples, arugula, cheese, sunflower seeds, and dressing in a bowl and mixing to evenly dress. Serve right away.

Nutritional information

This information is per serving.

  • Calories310
  • Total fat23 g
  • Saturated fat4 g
  • Cholesterol5 mg
  • Protein7 g
  • Sodium170 mg
  • Postassium.5 g
  • Fiber5 g
  • Total Carbohydrate24 g
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