Dietary salads with beets: recipes with photos

This juicy and fleshy root vegetable wonderfully fits into the list of products used in the menu of followers of the idea of ​​proper nutrition. According to nutritionists, this vegetable contains a small amount of calories, it is rich in substances useful for the body (riboflavin, retinol, pyridoxine, thiamine, folacin), various products are perfectly combined with it: cabbage, carrots, apples, pears, cucumbers, herbs, garlic , dried apricots, prunes, raisins, nuts, cottage cheese, pickles, legumes, meat, fish. Among other things, this vegetable has good taste, therefore, on its basis, housewives with pleasure prepare various delicious salads.

Any dietary salad with beets can be an indispensable dish in the diet of those who want to improve their health or lose weight. Beets are good both fresh (grated) and boiled, baked, stewed in oil. For cooking, they use both small young “boletes” and large ripe fruits. In addition, many eat young beetroot as food and leaves. A light diet salad with beets (fresh), seasoned with sour cream (low-fat) is the perfect complement to a family dinner. Boiled beets are best used for cooking for lunch.

How to season a diet salad with beets? In addition to sour cream, cream, oil (vegetable), and low-fat yogurt are used as dressing. You can also prepare a mixture of 500 ml of water (boiled); 0.5 tsp apple cider vinegar, salt and sugar (1 tbsp each). The most troublesome in preparing a diet salad with beets (a recipe with a photo of your choice can be borrowed in the article) is directly preparing the root crop. It usually takes at least 1-1.5 hours to roast or cook beets. Often, housewives simply do not have it. In this case, experts recommend using boiled beets, which are sold in supermarkets - peeled and placed in vacuum packaging.

The article offers several recipes for dietary salads with beets.

Apple and Beetroot Salad

To prepare both an ideal starter and a full-fledged lite dinner, you can use one of the simplest recipes for dietary salads with beets. To create a dish using both raw and boiled beets. Ingredients for 2 servings:

• two large beets (boiled or raw);
• two apples (sweet and sour);
• olive oil (two tablespoons);
• wine vinegar (one teaspoon);
• feta cheese (100 grams);
• to taste - pepper, salt.

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To prepare one of the low-calorie salads with beets, the peeled root vegetable is chopped in the form of a thin straw, the core is removed from the apples and also cut into strips. Mix beets and apples in a bowl, add vinegar, oil (olive), pepper and salt, and then mix thoroughly. Since feta is a fairly salty type of cheese, very little salt should be added to the diet salad with beets in which it is used. Put the finished dish on plates and add cheese, cut into small cubes.

Diet salad with beets (boiled) and prunes

This snack option is the ideal solution for those who are worried about the figure. To prepare two servings you will need:

• 2 beets (boiled);
• olive oil (1 tbsp. l.);
• prunes (40 grams);
• sprouted sunflower (sometimes they are replaced by arugula) - 10 grams;
• balsamic vinegar - half a teaspoon;
• Parmesan - 20 grams;
• pepper and salt to taste.

It is prepared as follows: beets are chopped in large slices, spread in a bowl, pepper and salt, oil (olive), a little balsamic vinegar and prunes (previously washed) are added. Mix thoroughly, arrange on plates, add parmesan and greens (grated on a coarse grater).

Phali from cabbage, beets and garlic

This traditional Georgian dietetic appetizer is one of the most delicious nutritious salads with beets (boiled). To prepare 4 servings you will need:

• boiled beets - 3 pieces;
• one white onion (small);
• white cabbage - 500 grams;
• garlic - 3 cloves;
• walnuts (peeled) - 100 grams;
• cilantro (small bunch);
• Suneli hops (1 teaspoon);
• wine vinegar (1 table. spoon).

Features of the preparation of diet salad with beets and garlic

Phali (delicious beetroot diet salad) is prepared like this:

1. Coarsely chop the cabbage, immerse it in boiling water and water and cook for 2 minutes, after which it is thrown into a colander and allowed to drain water.
2. Nuts should be pre-chopped in a blender.
3. Spread cabbage in a blender, add onions, sliced ​​into slices, as well as nuts, garlic, boiled beets, chopped into small pieces of cilantro, suneli hops and vinegar.
4. The paste is transferred to a bowl and sent to the refrigerator for half an hour.
5. Then form balls (of any size).

Serve chilled salad.

Another garlic salad

A serving of beetroot salad prepared according to this recipe, supplemented with 2-3 boiled eggs, can be considered an excellent dinner for those who want to lose weight. Walnuts or prunes are sometimes added to the recipe. Nutrition value of 100 g of a product:

• calories: 99 units;
• protein: 2 g;
• fat 5.4 g;
• carbohydrates: 11 g.

You will need products:

• two to three beets;
• 3-4 cloves of garlic;
• greens (a mixture of dill, parsley, cilantro, basil, green onion);
• a pinch of salt;
• 1 tbsp. l oils (unrefined vegetable).

Step cooking

Act as follows:

1. Beets are boiled, cooled, peeled, grated (coarse) and seasoned with oil.
2. Garlic crushed with salt.
3. Grind the greens.
4. Combine all the ingredients in an enamel or glass or dish.
5. Before serving, the dish should be infused for some time.

Chicken Breast Puff Salad

Puffed beet salads represent a separate entertaining page in cooking. Adherents to a strict diet, experts recommend either excluding potatoes from the recipe proposed below, or treat yourself to a cooked dish before dinner. Nutrition value of 100 g of a product:

• calories: 99.3 units .;
• protein: 6 g;
• fat 4.1 g;
• carbohydrates: 9.6 g.

Dish ingredients:

• 3 small beets;
• one carrot;
• 3-4 potatoes;
• 150 grams of chicken;
• 2-3 branches of greenery;
• 100 ml sour cream (15%);
• 1 teaspoon of salt;
• 3-5 pcs. walnuts.

Cooking

Preparing an appetizer according to one of the most popular recipes for dietary salads with beets (boiled) is not difficult. Act as follows:

1. Beets, potatoes and carrots are boiled (you can cook them in the microwave: washed vegetables are placed in a container with a lid and cooked for 5 minutes at full capacity. Then they turn over and turn on the microwave for the same time).
2. Beets tinder on a grater (shallow) and half spread on a plate. Sour cream is combined with 0.5 tsp. salt. Interfere. Lubricate the resulting layer of beets with sour cream.
3. Potatoes are also rubbed on a grater (you can coarse) and spread on top, salt and grease with sour cream.
4. Boil the fillet and cut (some housewives recommend pre-baking the breast in foil). This layer is also salted, and then sprinkled with herbs.
5. Spread the beets in another layer, covering the edges. Lubricate with sour cream and sprinkle with nuts (chopped).
6. Carrots are cut in the shape of ringlets and laid out along the edge of the dish as a decoration.

Raw Beetroot Salad with Feta and Parsley

This beetroot diet salad is the perfect solution for a diet. It uses fresh ingredients. For nutrition add a little feta. Since this cheese itself is quite salty, experts recommend not to salt the dish (you can add a pinch if necessary). To prepare two servings you will need:

• two beets (raw);
• parsley (one large bunch);
• feta cheese (100 g);
• olive oil (two tablespoons);
• ground pepper (to taste).

Prepare like this:

Parsley leaves are chopped, the beets are peeled and cut into cubes (large). Beets are mixed in a salad bowl with herbs, ground pepper, olive oil and feta cheese.

Slimming salad (with carrots)

A dish of carrots and beets with cabbage (fresh), celery and ginger helps to normalize metabolism and stimulates the digestive system. As a result, this leads to effective and safe weight loss. The variety of cabbage species in this recipe is optional - it can be replaced with ordinary white cabbage, or just Beijing. Hostesses do not recommend replacing avocado sauce with anything - the properties of the oily fruit contribute to the better absorption of fat-soluble vitamins (although many housewives claim that this dish is successfully seasoned with ordinary natural yogurt). Nutrition value of 100 g of a product:

• calories: 71 units;
• protein: 1.5 g;
• fat 3.8 g;
• carbohydrates: 8 g.

What products will be needed?

Use:

• Two beets.
• One carrot.
• One apple (green).
• 100 g of red cabbage.
• 100 g of white cabbage.
• 2-3 leaves of Beijing cabbage.
• A small piece of ginger root (1-2 cm in size).
• Half a stem of celery.
• Some fresh herbs (used for sauce).
• 1 tsp lemon juice.
• A little black pepper.
• 1 tsp vegetable oil.
• 1 tsp soy sauce.
• One ripe avocado fruit.

Description of the method of preparation

Act as follows:

1. Beets and carrots, apples and ginger are rubbed on a fine grater. Sprinkle with lemon juice.
2. Chop the whole cabbage and, slightly salting, crush it with your hands. Cut celery into thin slices. Chop greens.
3. In an blender, beat the avocado, add lemon juice, juice, soy sauce, oil (vegetable) - in the end you should get liquid puree. Then pepper to taste.
4. Combine all products and season with avocado sauce. To achieve maximum benefits, salad is served immediately after preparation.

Nutritionists recommend this dietary salad not to be combined with anything, so that the abundance of fiber is correctly perceived by the gastrointestinal tract.

Beetroot Salad with Tuna Recipe

According to the assurances of the hostesses, this version of the salad is worthy of becoming the decoration of the festive feast. The dish is extremely tasty, besides among other treats it looks very impressive and elegant. By the way, many people consider tuna an excellent product for the preparation of salads. Nutrition value of 100 g of the offered dish:

• calories: 127;
• proteins: 10.3 g;
• fats 7.5 g;
• carbohydrates: 4.5 g.

Essential Ingredients

You will need:

• Two beets (large).
• 1 can of tuna in its own juice.
• 1 egg (boiled).
• 50 g of salty low-fat cheese.
• 10 pieces. seedless olives.
• 1 tbsp oil (vegetable).
• Half a teaspoon of finished mustard.
• Salt.
• Pepper (ground).

Step cooking

Act as follows:

1. Root crops are washed, dried, each of them is wrapped in foil and baked until ready (it will take about 40-50 minutes, the oven should be heated to 200 degrees).
2. Then the vegetables are cooled, peeled and chopped or rubbed. Salted, seasoned with sauce separately from other products.
3. Juice is drained from tuna.
4. The olives are cut into rings.
5. Cheese is crushed by hand or rubbed.
6. Boil the eggs. Separate the yolk from the protein.
7. Next, prepare the sauce: the yolk is ground with mustard, salt, pepper and oil. Immediately separately, the beets (chopped) are seasoned separately with the dressing. Protein is cut for salad.
8. Collect all the products and mix, seasoning with the rest of the sauce.

Serve this diet beetroot dish, laid out in the form of a slide on the green leaves of lettuce, or in layers in tall glass glasses. Garnish with a slice of lemon or pomegranate seeds.

Nutrition Tips

So that the vegetable does not “fade” and retain bright colors, it should be boiled separately from the other root crops. Dressing with sauce or oil is also recommended separately.

Serve the beets to the other products of the hostess only advised pre-seasoned. It is necessary to salt the ingredients just before dressing, as the salt dissolves in fats poorly and will be unpleasant to crunch on the teeth. Vegetable salads can not be salted, because their taste is enriched by the presence of garlic, spices, and often radishes, radishes, onions.

The basis for the salad can be prepared for future use. Many people consider baked beets to be more tasty and healthy than boiled and even more so fried. If it is baked in foil, it can be stored without unwrapping in the refrigerator for about 3-5 days.