Beet Salad with Mango

74 Reviews
89% would make this recipe again

Beets' distinctive earthy flavour is enhanced here by roasting. Beets are an excellent source of potassium and vitamin A.

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Preparation : 5 min Cooking : 1 h
190 calories/serving

Ingredients

5 beetroots 650 g
2 tbsp olive oil 30 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
2 mangoes 600 g
1/4 cup rice vinegar 65 mL
1 tsp sugar 4 g
1 shallots, finely chopped 40 g
1 tbsp fresh tarragon, chopped 2 g
aluminum foil
parchment paper

Method

  1. Preheat the oven to 205°C/400°F or the outdoor grill.
  2. Prepare the beets. Place a sheet of parchment paper on top of a similarly sized piece of aluminum foil, then place the beets in the centre of the parchment paper. Drizzle with oil, then add salt and pepper to taste. Fold the aluminum foil / parchment paper over the beets to enclose them, then place the packet on a baking sheet and roast it in the middle of the oven for about 1 h. The beets can be pierced, through the foil on the top of the packet, to check for doneness. Alternatively, the beets may be cooked on an outdoor grill.
  3. Remove the beets from the oven, let them cool down about 10 min, then rub off the skins and discard them. Cut the beets into small cubes of about 7 mm and put them in a salad bowl or on a platter.
  4. Cut the mangoes in half without peeling them, slicing them near, and on each side of the large oval pit. Using a knife, make check pattern incisions (about 1 cm wide) in the flesh without cutting through the skin. Gently press the scored halves to turn them inside out, then cut off the cubes of fruit from the peel. Peel and trim the rest of the fruit off the pit. Add the mango cubes to the beets, but without tossing them together (otherwise the whole salad will turn red).
  5. Pour the vinegar in a small bowl. Season with salt and pepper to taste, add the sugar, then whisk to combine. Finely chop the shallot, add it to the bowl then pour the vinaigrette over the salad. Garnish with the chopped tarragon and serve.

Observations

Beets can be cooked up to 5 days in advance.

Nutrition Facts Table

per 1 serving (240 g)

Amount

% Daily Value

Calories

190

Fat

7 g

11 %

Saturated 1 g
+ Trans 0 g

5 %

Cholesterol

0 mg

Sodium

90 mg

4 %

Carbohydrate

32 g

11 %

Fibre

4 g

17 %

Sugars

24 g

Net Carbs

28 g

Protein

3 g

Vitamin A

10 %

Vitamin C

59 %

Calcium

3 %

Iron

10 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Folacin, Potassium, Vitamin C
Good source of  :
Fibre, Magnesium, Manganese, Vitamin E
Source of  :
Copper, Iron, Niacin, Pantothenic Acid, Phosphorus, Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin K, Zinc
Low  :
Saturated Fat, Sodium
Free  :
Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 1
Vegetables 2
Fats 1 ½
Other Foods 0
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

74 Reviews (66 with rating only) 89% would make this recipe again
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My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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Anonyme
october 20, 2021 | I would make this recipe again

I also added the leaves of the beetroot(chopped and boiled with some water and lemon juice). It was delicious!

Useful 1
Anonyme
october 20, 2021 | I would make this recipe again

I've made this several times and it is just great. I'm looking forward to it on a hot summer day. Very refreshing.

Useful 0
Anonyme
october 20, 2021 | I would make this recipe again

It is an interesting combination of super foods.... yummy too!

Useful 0

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