Roasted Beet Salad with Pears and Goat Cheese

This beet, goat cheese and onion salad is a delicious and healthy recipe with great textures. Roast pears, onions, beets and rosemary together until the vegetables are tender and full of sweet-salty flavor. This unique combination is so delicious with goat cheese, honey balsamic dressing and crunchy pinenuts!

The sweetness of the pears in this beet salad with goat cheese plays off the saltiness and savory flavor of the rosemary. Dijon, arugula and olive oil give the salad a peppery note. Balsamic vinegar adds tang. The earthy undertones of the beets give depth to this dish, while the pine nuts add a crunchy texture. All the flavors are brought together by creamy goat cheese!

All the ingredients can be prepared up to a day ahead and assembled right before serving. This is not your typical beet-and-goat cheese salad. This colorful salad is not only easy to make but also looks elegant enough for the holidays. This is the perfect autumn meal.

All About Beets

This sweet, earthy veggie is just as beautiful to look at and delicious to eat, whether it's the rainbow variety or the ruby-red beet! It's also a humble veggie that is easily prepared in a variety of ways. You can eat it raw, steamed or boiled.

Beets have a beautiful color. Beets are not just for making hummus and kale look good. They have many other uses. Beets contain a lot of nutrients. Did you know that the USDA states a beet contains as much potassium as a banana by weight?

Beets can also be grown easily. My husband (who is our resident green thumb) loves planting beets, because he can reap the rewards of his gardening efforts: You can eat them from top to bottom. The bulb can be eaten in many different ways, and the leaves are blanched.

I toss softened greens with a dressing of lemon and olive oils! If you have beet leaves that look nice, chop them up, and add them to the recipe. Let's move on to the beet salad. You'll want to come back for more!

Ingredients in this Beet Salad Recipe

This beet, goat cheese and pear salad is easy to make with ingredients that are readily available. It's best served in the late summer or early winter when pears have their best flavor. Grab:

• Beets Choose beets of small to medium sizes that feel firm when pressed. Be careful not to buy beets with a rock-hard texture, as these will be hard to cook.
• Pears : Bosc pears, Bartlett pears, or Anjou pear are the best because you want a crisp variety that will hold its shape after cooking. Keep the skins for crunch and color.
• White Onion: This adds a lovely savory flavor to the sweet pear and honey dressing. You can use yellow onions instead.
• Extra virgin olive oil is my favorite to add richness and body to salads. Our shop stocks our favorite Mediterranean olive oil. The higher the quality, the better the results.
• Rosemary : When roasting vegetables, rosemary adds an amazing aroma and flavor. If you do not like rosemary, then you can leave it out.
• Add salt and pepper to enhance the flavor.
• Dijon Mustard To see and taste the seeds of Dijon mustard.
• Balsamic Vinegar: Balances sweetness with acidity. You can reduce the amount if the flavor is too strong. This salad would taste too sour with red and white vinegar.
• Honey : Adds sweetness to the dressing, and gives the beets a nice coating.
• Cheese: French goat cheese (often called "goat cheese") works best in this salad. The cheese can be either soft and creamy without a rind or crumbly and hard on a wheel. This salad is best with the soft cheese.
• Toasted Pine Nuts: The toasted pine nuts have a wonderful creaminess, nuttiness and crunch.

How to Make Beet and Goat Cheese Salad

The beets need some time to become tender before you can make this salad. To get started:

Roast Fruits and Vegetables

• Prepare yourself. Position the racks in the oven so that one rack is at the top middle and the other rack is at the bottom middle. Pre-heat your oven to 350oF. Line two large sheets trays with parchment.
• Prepare the pears. Cut pears in halves lengthwise, removing the core while leaving the skin on. Place the pear on its side and cut it into 5 to 9 pieces, depending on the size of your pears. Spread the slices out in one layer on the sheet tray and drizzle 2 tablespoons olive oil over them. Sprinkle with a large pinch of salt, and then set aside.
• Prepare the onions and beets. Trim the ends off the beets and peel them. Then, cut the wedges into eight equal pieces. Trim the ends off the onion and peel it. Slice into 8 wedges. Add the beets, onions and 1/4 cup olive oil to the second sheet pan. Sprinkle 2 tablespoons of minced rosemary and a large pinch of salt and black pepper over the sheet pan. Toss the ingredients together with your hands, making sure they are evenly coated in seasonings and oil. Spread everything out into a single, even layer.
• Roast the beets and pears, as well as the onions. Place one sheet pan on each rack in the oven. After 15 minutes of roasting, remove the sheet pans from the oven and flip over the pears. Toss in the beets, onion, and pear slices (you can either keep them separated or combine them). Rotate the sheet pans, so that the top one is now at the bottom. The bottom one is now the top. Roast the pears for 15 more minutes or until they are soft but still hold their shape.
• Remove the pears from the oven when they are done. Continue to roast the beets until they are tender, approximately 15 minutes. The pears should be roasted for 30 minutes and the beets, onions and potatoes for 45 minutes.

Finish the Salad

• Toast the pinenuts. Add 1/2 cup pine nuts to a dry small pan on medium heat while everything is roasting. Stir the pan frequently and toss the pine nuts until they are fragrant and golden brown, about five minutes.
• Prepare the dressing. In medium bowl, whisk the mustard, balsamic vinegar, honey, 1/4 cup remaining olive oil and salt according to taste. Adjust seasoning to taste if necessary.
• Dress and serve. The roasted beets, onions and potatoes should be removed from the oven to cool down for a couple of minutes. Spread the arugula onto a serving plate. Pour the dressing on top of the arugula and add the beets, onions and a little cooling. Place the pear slices around the platter and nestle some of them into the beets. Sprinkle the pine nuts and chevre over top. Serve immediately.

Substitutions, swaps and Tips

This beet, goat cheese and feta salad is very versatile. You can adjust the recipe to suit your tastes and what's available. Here are a few ways you can make this recipe your own.

• Choose pears with a firm texture when you press them. Softer pears lose their shape, and become mushy.
• You can substitute walnuts for pine nuts. Add the pine nuts after roasting and rough chopping.
• To make a salad without nuts, can substitute sunflower seeds.
• To reduce sweetness, cut the honey in half.
• Peel the beets while submerged in water to avoid staining. You can also use disposable gloves.
• You can use maple syrup instead of honey to make this salad vegan.
• The flavor of Chevre cheese is not easily replaced. Ricotta is a good substitute for texture. If you prefer a cheese that is salty, try a Greek Feta.

Get Ahead

You can prepare this beet-and-goat cheese salad the day before if you want to start early. The elements can be prepared a day ahead and assembled right before serving.

• Roast the beets and pears the day before you serve them. Let cool and then store in an airtight container in the fridge. Place on a platter and add dressing, then scatter nuts and cheese over.
• The dressing for salad: It can be prepared a day ahead and stored in a jar.

Search all Mediterranean Recipes

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The Mediterranean Dish published the first version of Roasted Beet Salad With Pears And Goat Cheese.

Frequently Asked Questions

How can I get started with the Mediterranean diet?

The first step to a Mediterranean diet is to stock your kitchen with fresh food, such as fruits and vegetable. This could include preparing various vegetables and proteins every week that can be used in recipes throughout the following days. Refined grains can be replaced with whole grain alternatives like quinoa and oat groats or millet. Healthy fats, such as olive or sesame, should also be added to meal prep to increase flavor and nutritional value. Seasonings like garlic, oregano (oregano), basil, and even turmeric can be great additions and help reduce salt and sugar.

Is the Mediterranean diet primarily plant-based?

Yes, the Mediterranean Diet has a large portion of its diet being plant-based. The Mediterranean Diet is primarily plant-based. This includes fruits, vegetables and legumes as well as nuts and seeds. However, animal proteins such as poultry, fish, and red meat are also present in smaller portions due to their traceable presence around the Mediterranean Sea historically. If you choose to eat a vegetarian or vegan diet, these protein sources can be eliminated. You can also find other dairy sources, like soy yogurt or tofu, that provide additional nutrition.

Is regular olive oil okay to be used in place of extra virgin?

Extra virgin olive oil is not recommended for Mediterranean cuisine. Regular olive oil can be used in place of extra virgin. Though Extra Virgin Olive Oil (EVOO) is preferred for its higher quality, nutritional benefits, and richer flavor, regular olive oil is still a viable option with its mild flavor profile. Regular olive oil can be used to make everyday meals such as stir-frying or roasting vegetables. This oil is cheaper than EVOO. Some even believe it can be used for higher heat applications, such as deep frying. It does not have the same nutrients and positive compounds as EVOO so make sure to get these benefits from other areas of your diet.

Statistics

• Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)
• The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)
• Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)
• Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)

External Links

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• American Heart Association


• What is The Mediterranean Diet? American Heart Association

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• Mediterranean Diet

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• (PDF). The Association Between Dietary Patterns & Insulin Resistance: a Systematic Review


• (PDF). Citrus as a Mediterranean Diet Component

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• Health Benefits of the Mediterranean Diet: Metabolic and Molecular Mechanisms - PubMed


• PubMed: Cardiovascular Health and the Mediterranean Diet - PubMed

How To

How to adopt a Mediterranean Lifestyle for a Healthier Lifestyle

The Mediterranean Diet is an eating style that draws inspiration from traditional Mediterranean cuisine. It emphasizes healthy fats. Whole grains, legumes, fresh fruits and veggies. The diet also includes moderate intakes of eggs, white meat, milk products, and red wines. Regular consumption of plant-based foods like legumes and nuts is a hallmark of this diet. These foods are rich in essential nutrients such as vitamins, minerals, protein, and antioxidants. The anti-inflammatory properties these foods possess are well known for their heart health benefits.

A Mediterranean diet may offer several health benefits. These include longer life expectancy, better quality, better glucose control, better mental health, and reduced risk of developing certain cancers. Evidence suggests that there may be beneficial effects on weight control and prevention of cardiovascular disease. The lifestyle encourages eating habits that include socializing around meals, which can help to minimize cravings at odd times of the day. Finally, including lots of averagely vigorous physical activity throughout your day, such as walking or biking to work and taking the stairs instead of the elevator, can further increase the health benefits of this lifestyle.

You can adopt a Mediterranean diet and eat more fruits and vegetables for your snacks, meals, sides, and main dishes. Instead of eating refined grains, choose whole-grain options such as brown rice, quinoa and oats. Include more nuts, fish, beans and other protein-rich foods in your diet. Olive oil is a good choice for cooking. Spices and herbs can be used to season foods instead of salt. Consume moderate amounts of dairy products like yogurt, cheese, and milk. Enjoy a glass of red wines on occasion, to round out the Mediterranean diet.

It takes dedication and time to make adjustments to your daily menu plan. However, there are some tips to help you make the transition to a healthier lifestyle. Furthermore, learn how to increase variety in your diet, as this will help add interest from spices or different sources derived from nuts, fruits, and vegetables, so you don't get bored of any same ingredients. Last but not least, integrate grains, legumes, and high-fiber items that can help enhance satiety after meals.

The Mediterranean diet encourages you to enjoy your food and the pleasure of cooking with a healthy twist. By making small changes, you can increase your intake of whole foods as well as plant-based ingredients to create a balanced diet. This dietary pattern can have potential health advantages, such as a longer lifetime and an improved quality of lifestyle.

Resources:

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