This Raw Beetroot Salad with Kale Apple and Dill is the perfect all-season salad and so simple to put together. The dressing is the perfect combination of rich balsamic and tangy mustard with a hint of sweetness.
What I love about this Raw Beetroot Salad with Kale Apple and Dill is that it showcases some of the best autumn and winter produce, and can help to carry us into Spring. The heartiness of the kale and grated beets allow for this salad to be made it bulk – no soggy lettuce here. The sweetness of crisp apples and the combination of dill with beets help to round out this salad to make it truly something special.
Why I Made This Raw Beetroot Salad
Benefits of Eating Raw Foods
When most foods are in their raw form, they can offer us more of certain nutrients such as heat-sensitive vitamin C. A few years ago I shared my recipe for Raw Nori Stix (and Is A Raw Food Diet For You) which outlines some of the health benefits of a raw food diet.
How Much Raw Food Should We Eat
In the winter it can be hard to get our raw foods in. Sprouting is a good way to ensure you have access to fresh raw produce during the colder months (see my post How To Make Sprouts and The Health Benefits of Sprouting). A good aim is for fifty percent of our meals to be raw. Try serving this salad with some baked organic tofu and a side of quinoa, for a fifty percent raw meal!
Making A Grated Beetroot Salad is Easy!
Beets can be intimidating to prepare because of the mess factor (purple hands anyone?). I find grating beets is the easiest way to prepare them and limits any mess. You don’t even need to peel the beets, simply wash well and grate the whole beet, peel and all!
Tips On Making Raw Beetroot Salad
How To Make This Raw Beetroot Salad Seasonal
Try using sliced strawberries in place of apple in the summer, or using fresh greens in place of kale.
How To Shred Beets
First, wash beets well. If you want to peel the skin off, use a potato peeler to remove the skin. I prefer to leave the skin on, for ease and the added benefit of all the nutrients that live just under the skin. Use a hand grater and grate the beets. Alternatively, you can use the grating attachment on a food processor.
How To Make A Beetroot Salad
I love eating my beets raw and grated, but there is also the option to steam them or bake them. For both steamed and baked beets, I find it is best to remove the peel first. Then chop the beets into 1-inch cubes and cook using your desired method.
Notes On Making Raw Beetroot Salad
Making this Raw Beetroot Salad Vegan
This salad is naturally vegan. In the dressing, maple syrup can be substituted for honey to make the beet salad dressing vegan.
Storing Leftovers of This Raw Beetroot Salad
The kale and beet are great hearty vegetables that do not go soggy when stored. If you are making a batch of this salad to have throughout the week, omit the other greens, and add the sliced apple and walnuts prior to serving.
Making This Raw Beetroot Salad A Meal
Make this side salad into a meal by adding some protein. Try it with 2 boiled eggs per serving, or 3 tablespoons of hemp hearts. I also love serving it on top of a bed of quinoa – 1 cup of cooked quinoa and 1 tablespoon of hemp hearts would be a good amount of protein for most people’s meals.
Adding Toasted Walnuts
If you’re not concerned with keeping this meal 100% raw, toasting the walnuts first can add a nice crunch. Preheat an oven to 350°F and bake the walnuts for 8 to 10 minutes before adding to the salad.
Want More Beetroot Recipes?
Love beets (or beetroot in Australia) as much as I do? Try these favourites:
- Beetroot Dip with Cream Cheese
- Summer Beetroot Salad with Green Beans and Goat Cheese
- Light Summer Salad with Creamy Garlic and Tahini Dressing
- Baked Tofu Quinoa Salad with Glory Bowl Dressing
Want More Plant-Based Recipes?
Check out this meal-plan below made by a Registered Dietitian for more recipes like this. A simple one-week vegan meal plan, formatted so it easy to follow with tips on how to maximize a plant-based diet, and includes over 30 nourishing drinks and healthy snacks recipes.
Did you make this Raw Beet Salad with Kale Apple and Dill? Let me know how it turned out! Leave a comment below and share it on Pinterest. If you take a photo of your recreation for Instagram, tag me @theconsciousdietitian so I can see it. Even better, leave a rating below!
Want To Save This Raw Beet Salad Recipe For Later?
Raw Beetroot Salad with Kale Apple and Dill
- 1 large apple
- 1 large beet
- 1 small bunch kale
- 3 cups baby spinach or any other greens
- 1/4 cup dill fresh
- 1 cup walnuts halves
For the dressing
- 2 tbsp olive oil extra virgin
- 2 tbsp apple cider vinegar unpasteurized
- 1 tsp seeded mustard
- 2 tbsp honey raw
- 1/4 tsp sea salt
- 1/8 tsp black pepper ground
- If using toasted walnuts: Preheat the oven to 350 degrees Fahrenheit. Roughly chop the walnuts before placing on a baking tray. Bake them in the oven for about 8 to 10 minutes or until nice and toasted, giving the tray a quick shake midway. Remove and set aside to let cool.
- While the walnuts are toasting, prepare the vegetables. Wash and de-stem the kale. Roughly chop into bite-sized pieces and add it to a large salad bowl along with the washed baby spinach and chopped dill.
- Next, prepare the beet. Option to peel it first, or skip this step and simply grate the entire washed beet (skin and all!). Add this to the bowl of kale and spinach.
- Wash the apple, and core it before thinly slicing it. Add the sliced apple to the rest of the salad ingredients.
- To prepare the dressing place all of the ingredients in a glass jar. Close the lid tightly and give it a good shake. Season to taste. Alternatively, you can blend all ingredients in a small blender, adding in the olive oil last to gently mix.
- To serve the salad, top with the walnuts and drizzle with the dressing. If not serving immediately it is fine to dress the salad beforehand to let the kale soak up the flavour of the dressing, but be sure to only add the apple and walnuts prior to serving.
Add a protein: Boil 8 eggs or baked some tofu (See recipe for Baked Tofu Kale Quinoa Salad with Glory Bowl Dressing)
Add a starch: Serve with 1 cup raw quinoa, cooked as per package directions
Make it raw: Serve with fresh walnuts, not toasted. Use raw mustard and raw honey
Rachel Dickens, The Conscious Dietitian, is a Registered Dietitian and Certified Diabetes Educator. She graduated with her Masters in Nutrition and Dietetics in 2010 from Griffith University. She strives to provide evidence-based nutrition information with a focus on plant-based nutrition and share some of her favourite seasonal recipes and sustainable eating tips.