Introduction:

If you’re on the lookout for a fresh, vibrant, and nutritious dish, this Healthy Roasted Beet Salad with crispy kale chips, shallots, and almonds will be your new favorite. Packed with vitamins, antioxidants, and healthy fats, this salad strikes the perfect balance between earthy roasted beets, crunchy kale chips, the subtle sweetness of caramelized shallots, and the nutty texture of almonds. Not only is it a feast for your taste buds, but it’s also a visual delight with its array of colors, making it a great choice for any season or occasion.

Beets are nutrient-dense and offer a rich source of fiber, folate, and antioxidants. Paired with kale, which is renowned for its health benefits, and almonds for an added crunch, this salad is both filling and refreshing. This recipe is perfect for a light lunch or a hearty side dish, and it’s fully customizable, allowing you to adjust ingredients to your taste or dietary needs.

Let’s get started on creating this delicious and healthy roasted beet salad!

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Ingredients:

For the Salad:

• 4 medium-sized beets (red or golden)
• 1 bunch of fresh kale, washed and thoroughly dried
• 1 large shallot, thinly sliced
• 1/2 cup sliced almonds (toasted)
• 2 tablespoons olive oil (for kale chips)
• 1 tablespoon olive oil (for shallots and beets)
• 1 teaspoon sea salt (divided)
• 1/2 teaspoon freshly ground black pepper
• 1 tablespoon balsamic vinegar (optional, for a touch of acidity)

For the Dressing:

• 3 tablespoons extra virgin olive oil
• 1 tablespoon balsamic vinegar
• 1 teaspoon Dijon mustard
• 1 teaspoon honey or maple syrup
• Salt and pepper to taste

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Preparation:

Step 1: Roast the Beets

1. Preheat your oven to 400°F (200°C).
2. Scrub the beets under cold water to remove any dirt. Trim off the ends, and if they are large, cut them in half or quarters for even roasting.
3. Place the beets on a large sheet of aluminum foil, drizzle with 1 tablespoon of olive oil, sprinkle with a pinch of sea salt, and wrap them tightly in the foil.
4. Roast the beets for 45–60 minutes, or until they are fork-tender. Once cooked, remove them from the oven and allow them to cool. Peel the skin off once they are cool enough to handle, and slice them into wedges.

Step 2: Prepare the Kale Chips

1. While the beets are roasting, prepare the kale chips. Preheat the oven to 350°F (175°C).
2. Tear the kale leaves into bite-sized pieces, removing the tough stems.
3. Toss the kale with 2 tablespoons of olive oil, ensuring that all the leaves are lightly coated.
4. Spread the kale evenly on a baking sheet and sprinkle with sea salt.
5. Bake for 10–15 minutes, or until the kale is crispy but not burnt. Keep an eye on them, as they can burn quickly. Remove and set aside.

Step 3: Caramelize the Shallots

1. In a small skillet, heat 1 tablespoon of olive oil over medium-low heat.
2. Add the thinly sliced shallots to the pan and sprinkle with a pinch of salt and pepper.
3. Sauté for 10–12 minutes, stirring occasionally, until the shallots are soft and golden brown. Set them aside.

Step 4: Toast the Almonds

1. In a dry skillet over medium heat, toast the sliced almonds for 3–5 minutes, stirring occasionally until they are golden and fragrant. Be careful not to let them burn.
2. Remove from heat and let them cool.

Step 5: Make the Dressing

1. In a small bowl, whisk together the olive oil, balsamic vinegar, Dijon mustard, honey (or maple syrup), salt, and pepper.
2. Adjust seasoning to taste, and set the dressing aside.

Step 6: Assemble the Salad

1. In a large salad bowl, arrange the roasted beets, crispy kale chips, caramelized shallots, and toasted almonds.
2. Drizzle the dressing over the salad and toss gently to combine all the ingredients.
3. Serve immediately for the crispiest kale chips, or allow the salad to rest for a few minutes for the flavors to meld together.

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COOKING Note:

• Beet roasting tips: For a sweeter flavor, try roasting your beets at a lower temperature (around 375°F) for a longer period of time. This will caramelize the sugars in the beets and make them extra flavorful.
• Kale chips: Ensure your kale is completely dry before tossing it in oil; any moisture will make it steam rather than crisp up.
• Storing leftovers: If you plan to store the salad, keep the kale chips separate, as they will become soggy when mixed with the dressing and roasted beets.

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Serving Suggestions:

This roasted beet salad is quite versatile. Here are a few suggestions on how to serve it:

• As a light, refreshing lunch with some crusty bread on the side.
• Pair it with grilled chicken, fish, or tofu to make it a heartier meal.
• Serve as a vibrant side dish for any special occasion, like a family dinner or holiday gathering.
• Top with a sprinkle of goat cheese or feta for an added creamy texture.

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Tips:

• Use golden beets: For a milder, less earthy flavor and a bright pop of color, try using golden beets in place of red beets.
• Make it vegan: Swap honey for maple syrup in the dressing to make the salad fully vegan.
• Try other nuts: If you don’t have almonds, walnuts, pecans, or pistachios can also work wonderfully in this salad.
• Storage tips: Store the components separately in airtight containers in the refrigerator. The roasted beets can last up to 3-4 days, and the dressing can be kept for a week. Kale chips are best eaten fresh, but they can be stored in an airtight container for 1-2 days.

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Prep Time:

• Prep Time: 20 minutes
• Cooking Time: 1 hour
• Total Time: 1 hour 20 minutes

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Nutritional Information (per serving):

• Calories: 320
• Protein: 6g
• Sodium: 300mg
• Fiber: 6g
• Carbohydrates: 28g
• Fat: 20g

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Conclusion:

This healthy roasted beet salad with crispy kale chips, shallots, and almonds is an easy, nutrient-packed dish that combines earthy, sweet, and savory flavors in every bite. It’s perfect for those looking for a delicious yet wholesome meal option that’s full of antioxidants, vitamins, and healthy fats. The simplicity of the ingredients ensures that the natural flavors of the vegetables shine through, while the crunchy kale chips and toasted almonds add a satisfying texture to the mix. Whether you’re serving it as a main dish or a side, this salad is sure to impress.

 

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