This colorful and nutritious salad is suitable both as a side dish for meat or fish or as a complete vegetarian option, thanks to its rich vitamin and fiber content. It combines the sweetness of beets, the creamy texture of potatoes, the freshness of carrots and the subtle sweetness of peas. It is an excellent choice both as an appetizer and as a side dish for various dishes.
This salad impresses with the combination of bright colors and balanced flavors. The beets bring an earthy sweetness, perfectly complemented by the slightly sweet and crunchy carrots, while the potatoes provide consistency and a creamy texture. The peas add a delicate touch of freshness.
The Dijon mustard and lemon dressing balance the sweetness of the ingredients, providing a subtle acidity that highlights the taste of each vegetable. Pickled cucumbers may bring a sour, crunchy contrast, adding flavor and texture complexity.
Ingredients
- 2 beets
- 2 carrots
- 3 medium potatoes
- 150 g peas
- 2-3 pickled cucumbers (optional)
- 3 tablespoons olive oil
- 1 teaspoon Dijon mustard
- Lemon juice
- Salt and pepper
- Herbs
Preparation
Start by preparing the vegetables. Wash the beets well and cook them in their skins for about 40–50 minutes or until they can be easily pierced with a fork. Peel and cook the carrots and potatoes separately until they are soft but not mushy. Cook the peas, and if you are using canned peas, drain them well.
How to make the beetroot and carrot salad
Set aside the vegetables to cool. Peel the beets, then cut all the vegetables into small, even-sized cubes.
In a glass, mix the olive oil, mustard, lemon juice, salt and pepper, creating a slightly sour and creamy dressing.
Combine the beets, carrots, potatoes and peas in a large bowl. Add the diced pickles if desired.
Pour the dressing over the vegetables and mix gently so as not to crush them.
Sprinkle with freshly chopped parsley or dill for a vibrant look and extra flavor. Serve the salad cold or at room temperature.
This combination of ingredients not only offers a balanced taste and varied texture, but also provides a multitude of vitamins, minerals and antioxidants that support overall health. It is a perfect salad for detoxification, energizing and strengthening the body.
The properties of the ingredients used in the salad
Beetroot is rich in antioxidants, vitamins A, C, B9 (folic acid), iron, potassium and fiber. It supports the heart by reducing blood pressure due to its natural nitrate content. It detoxifies the body and stimulates the liver thanks to betaine. It improves circulation and physical endurance. It also contains antioxidants that fight inflammation.
Carrots are an excellent source of beta-carotene, fiber, vitamin K1, potassium and antioxidants. They support eye and skin health; help regulate blood sugar levels and contribute to digestive health, and also have anti-inflammatory and antioxidant properties.
Pickles are optional ingredient in this salad; nevertheless, they are recommended because of being are rich in probiotics, vitamin K and electrolytes. They improve digestion and help balance the intestinal flora, and also contribute to hydration and maintaining electrolyte balance.
Potatoes provide complex carbohydrates, fiber, vitamin C, vitamin B6, potassium and magnesium. They also provide energy due to their starch content, and help regulate blood pressure due to their potassium. They contain antioxidants that support cell health, and also support the health of the nervous system through the vitamins in the B complex.
Peas are rich in vegetable protein, fiber, vitamin K, vitamin C, iron, magnesium and phosphorus. They provide satiety and support digestive health due to their fiber, and contribute to bone and blood health by their content of vitamin K. Vegetable proteins support cell regeneration and maintain muscle mass. Peas also support energy metabolism thanks to their iron and phosphorus content.
Olive oil is rich in healthy fats (monounsaturated fatty acids) and antioxidants, which support the health of the heart and reduce inflammation.
Dijon mustard stimulates digestion and has antimicrobial properties.
Lemon juice is an excellent source of vitamin C, boosts the immune system and has alkalizing properties.