Delicious & Nutritious Arugula/Red Beet Salad with Pistachios & Herbs

Karitas Mitrogogos
5 hours ago
3 min read

Fresh, flavorful, and packed with nutrients, this arugula and red beet salad offers a perfect balance of taste and health benefits. Combining peppery arugula, earthy red beets, crunchy pistachio kernels, sliced scallions, fresh dill, and delicate microgreens, this salad is a vibrant dish that’s easy to prepare and satisfying to eat. The optional balsamic mustard dressing with herbs and honey adds a tangy-sweet finish that ties all the flavors together beautifully.

Whether you want a light lunch, a side dish for dinner, or a colorful addition to your meal, this impressive salad delivers on both nutrition and taste.

Nutritional Benefits of Key Ingredients

Arugula

Arugula is a leafy green known for its peppery flavor and crunchy texture. It’s low in calories but rich in vitamins A, C, and K, which support eye health, immune function, and blood clotting. Arugula also contains antioxidants and compounds that may help reduce inflammation.

Red Beets

Red beets add a natural sweetness and vibrant color to the salad. They are high in fiber, folate, and manganese. Beets contain nitrates that can improve blood flow and lower blood pressure. Their antioxidants support liver health and may enhance exercise performance.

Pistachio Kernels

Pistachios bring a satisfying crunch and a dose of healthy fats, protein, and fiber. They are rich in antioxidants, vitamin B6, and minerals like potassium and magnesium. These nutrients support heart health, brain function, and blood sugar regulation.

Sliced Scallions

Scallions add a mild onion flavor and a crisp bite. They provide vitamin K, vitamin C, and small amounts of fiber. Scallions contain compounds that may support immune health and have antibacterial properties.

Fresh Dill

Dill offers a fresh, slightly tangy flavor and is a good source of vitamin C, manganese, and iron. It contains antioxidants and compounds that may aid digestion and reduce inflammation.

Microgreens

Microgreens are young vegetable greens harvested just after sprouting. They pack a concentrated amount of nutrients, including vitamins C, E, and K, and antioxidants. Adding microgreens boosts the salad’s nutrient density and adds a delicate texture.

How These Ingredients Work Together

This salad balances flavors and textures in a way that makes every bite interesting. The peppery arugula contrasts with the sweet, earthy beets. Pistachios or other nuts of choice add crunch and richness, while scallions and dill provide fresh, herbal notes. Microgreens contribute a tender texture and extra nutrients. The optional balsamic mustard dressing adds acidity and sweetness, which brightens the flavors and ties the ingredients together.

The combination of fiber, healthy fats, vitamins, and antioxidants makes this salad a nourishing choice that supports heart health, digestion, and overall wellness.

Ingredients for Recipe

4 cups fresh arugula, washed and dried, or to taste
2 medium red beets, cooked, peeled, and sliced
2 - 3 scallions, thinly sliced
1/3 cup pistachio kernels, shelled and roughly chopped
2 tablespoons fresh dill, chopped
1/2 cup microgreens

Optional Balsamic Mustard Dressing

3 tablespoons balsamic vinegar
1 tablespoon Dijon mustard
1 teaspoon honey
1/4 cup extra virgin olive oil
Fresh lemon juice, to taste (optional)
Salt and pepper to taste

Preparation Method

Prepare the beets: Boil or roast the beets until tender (about 30-40 minutes). Let cool, peel, and slice thinly. You can also use ready cooked vacuum packed red beets, if available in your vicinity. (I do it all the time!)
Mix the salad: In a large bowl, combine arugula, sliced beets, pistachios, scallions, dill, and microgreens.
Make the dressing: In a small bowl, whisk together balsamic vinegar, Dijon mustard, honey, olive oil and a wee bit of fresh lemon juice. Season with salt and pepper.
Dress the salad: Pour the dressing over the salad and toss gently to coat all ingredients evenly.
Serve immediately or chill for 10-15 minutes to let flavors meld.

Tips!

When working with red beets, I consistently use disposable plastic gloves
otherwise, your hands will inevitably turn red from the beet juice!
I frequently purchase pre-cooked beets that come vacuum packed here in Athens, Greece. To be honest, they are excellent and save even more time! Therefore, I recommend getting pre-cooked red beets if they are available near you!
If cooked beets aren't on hand, I enjoy roasting them to enhance their flavor. I do this by wrapping them in foil and baking at 400°F (200°C) for approximately 45 minutes.
Swap pistachios with walnuts, almonds or pine nuts if preferred.
Add cheese like crumbled feta or goat cheese for creaminess.
Include other herbs such as basil or mint for a different herbal note.
Use lemon juice instead of balsamic vinegar for a lighter dressing or a mixture of both vinegar (of your choice) and fresh lemon juice.