with Arugula and Citrus Dressing
This salad is bright, colorful, earthy, creamy, crunchy, and sharp in all the right places, which makes it a perfect dish to share for July 4th. The roasted beets bring natural sweetness, the oranges add freshness, the walnuts give healthy fats and texture, the arugula adds peppery greens, and the goat cheese brings just enough richness without turning the whole thing into a dairy-based life decision. It fits the MW&B recipe profile because it is built from real, whole ingredients, leads with plants, includes healthy fats, supports fiber intake, and uses flavor instead of heavy sauces or ultra-processed ingredients. That is the kind of wellness food people actually want to eat at a big celebration party.
Serves: 4
Prep time: 15 minutes
Cook time: 45–60 minutes
Total time: 1 hour 15 minutes
Ingredients
For the salad
- 4 medium beets, scrubbed and trimmed
- 2 large oranges, peeled and sliced into rounds or segments
- 4 cups baby arugula
- ½ cup walnuts, lightly toasted
- 3 oz goat cheese, crumbled
- 2 tablespoons fresh parsley or mint, chopped
- Pinch of sea salt
- Freshly ground black pepper
For the citrus dressing
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh orange juice
- 1 tablespoon fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon honey, optional
- 1 teaspoon orange zest
- 1 small garlic clove, finely grated
- Sea salt and black pepper, to taste
Method
- Roast the beets.
Preheat the oven to 400°F. Place the beets on a sheet of foil or parchment, drizzle lightly with olive oil, season with a pinch of salt, and wrap tightly. Roast for 45–60 minutes, or until tender when pierced with a knife. - Cool and peel.
Let the beets cool slightly, then gently rub off the skins using a paper towel. Slice into wedges. - Toast the walnuts.
Place walnuts in a dry skillet over medium heat for 3–5 minutes, stirring often, until fragrant. Set aside. - Make the dressing.
In a small bowl, whisk together olive oil, orange juice, lemon juice, Dijon mustard, honey if using, orange zest, garlic, salt, and pepper. - Assemble the salad.
Arrange the arugula on a serving platter. Add roasted beets, orange slices, toasted walnuts, and crumbled goat cheese. - Dress and finish.
Spoon the citrus dressing over the salad. Finish with fresh herbs, black pepper, and a final pinch of sea salt.
MW&B Why This Fits
Real Food First:
This recipe is made with whole, recognizable ingredients: beets, oranges, arugula, walnuts, goat cheese, citrus, herbs, and olive oil.
Plants Lead the Plate:
Beets, oranges, arugula, citrus, garlic, and herbs make this a colorful, plant-forward dish packed with flavor and texture.
Supports Gut Health:
Beets, oranges, arugula, and walnuts provide dietary fiber, which supports digestion and helps make the salad more satisfying.
Healthy Fats:
Walnuts and extra virgin olive oil add unsaturated fats that help with satiety and make the salad feel complete.
Steady Energy:
The combination of fiber-rich vegetables, fruit, healthy fats, and a modest amount of goat cheese helps create a balanced salad instead of a bowl of leaves pretending to be lunch.
Flavor Is Compliance:
Sweet roasted beets, juicy oranges, tangy goat cheese, toasted walnuts, peppery arugula, and citrus dressing make this satisfying enough to repeat.
Nutritional Breakdown
Approximate per serving
- Calories: 285
- Protein: 8g
- Carbohydrates: 24g
- Fiber: 6g
- Total Fat: 19g
- Saturated Fat: 5g
- Sugar: 16g
- Added Sugar: 1g, if honey is used
- Sodium: 210mg
Nutrition will vary depending on beet size, cheese amount, dressing used, and how generous someone gets with the walnuts, because apparently measuring nuts is where civilization starts to break down.
Chef Mark’s Tip
Roast the beets a day ahead and keep them chilled in the refrigerator. Cold roasted beets slice beautifully, hold their shape, and make this salad easy to assemble in minutes.
MW&B Serving Suggestion
Serve this as a light lunch with grilled salmon, shrimp, chicken, or lentils to increase the protein and turn it into a complete MW&B meal. For a vegetarian option, add cooked quinoa or chickpeas.
