Beet Salad with Spinach and Mandarin Oranges: A Vibrant, Nutrient-Packed Delight

If you’re looking for a salad that’s as beautiful as it is nutritious, Beet Salad with Spinach and Mandarin Oranges is the perfect choice. This colorful, refreshing dish combines earthy roasted beets, tender baby spinach, sweet citrus segments, and a zesty vinaigrette to create a flavor-packed meal that’s ideal for lunch, a light dinner, or a standout side at your next gathering.

Packed with antioxidants, fiber, and essential vitamins, this salad is not only delicious but also incredibly good for you. Whether you’re following a plant-based diet, seeking a gluten-free option, or simply want to add more vibrant vegetables to your plate, this beet salad delivers bold taste and stunning presentation in every bite.

In this comprehensive, SEO-optimized guide, you’ll find a step-by-step recipe, expert tips, health benefits, variations, and everything you need to make this radiant salad a new favorite.

---

Why You’ll Love This Beet Salad

Before we dive into the recipe, here’s why this salad stands out:

• Vibrant & Eye-Catching: Deep red beets, bright orange citrus, and emerald spinach make a stunning plate.
• Sweet & Earthy Balance: The natural sweetness of beets and oranges complements the earthy spinach.
• Nutrient-Dense: Loaded with vitamins, fiber, and antioxidants.
• Gluten-Free & Vegetarian: Naturally suitable for many diets.
• Make-Ahead Friendly: Roast beets in advance for quick assembly.
• Perfect for Any Season: Great for spring picnics, summer barbecues, or winter holiday buffets.
• Easy to Customize: Add protein, nuts, or cheese for extra richness.

---

The Nutritional Power of Beets, Spinach, and Citrus

This salad isn’t just pretty—it’s a powerhouse of nutrition:

• Beets: Rich in nitrates (which support heart health), folate, manganese, and antioxidants like betalains that give beets their deep color and anti-inflammatory properties.
• Spinach: A superfood packed with vitamin K, vitamin A, iron, and folate. Low in calories but high in nutrients.
• Mandarin Oranges: Bursting with vitamin C, fiber, and flavonoids that support immune function and skin health.
• Olive Oil & Citrus Dressing: Healthy fats help your body absorb fat-soluble vitamins from the vegetables.

Together, they create a balanced, energizing meal that supports overall wellness.

---

Ingredients You’ll Need

This recipe serves 4 as a main dish or 6–8 as a side.

For the Salad:

• 4 medium beets (red, golden, or a mix), peeled and cubed
• 2 tablespoons olive oil
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• 5 oz (140g) baby spinach, washed and dried
• 2 cans (11 oz / 310g each) mandarin orange segments, drained (or 3 fresh mandarins, peeled and segmented)
• Optional add-ins:
  • ½ cup crumbled goat cheese or feta
  • ¼ cup toasted walnuts, pecans, or almonds
  • 2 tablespoons pumpkin seeds or sunflower seeds
  • 1 small avocado, sliced

For the Citrus Vinaigrette:

• 3 tablespoons extra-virgin olive oil
• 2 tablespoons fresh orange juice (from mandarins or navel oranges)
• 1 tablespoon apple cider vinegar or white wine vinegar
• 1 teaspoon Dijon mustard
• 1 teaspoon honey or maple syrup
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• ½ teaspoon orange zest (optional, for extra brightness)

---

Step-by-Step Instructions

Follow these easy steps to assemble a fresh, flavorful beet salad.

Step 1: Roast the Beets

1. Preheat oven to 400°F (200°C).
2. Toss cubed beets with 2 tablespoons olive oil, salt, and pepper.
3. Spread on a parchment-lined baking sheet.
4. Roast for 35–45 minutes, stirring once, until tender and slightly caramelized.
5. Let cool slightly before assembling.

Tip: For faster prep, use pre-cooked beets (vacuum-sealed or canned).

Step 2: Make the Citrus Vinaigrette

In a small bowl or jar, whisk together:

• Olive oil
• Orange juice
• Vinegar
• Dijon mustard
• Honey
• Salt, pepper, and orange zest

Shake or whisk until emulsified. Taste and adjust sweetness or acidity as needed.

Step 3: Assemble the Salad

1. In a large serving bowl, layer:
   • Baby spinach
   • Roasted beets (warm or chilled)
   • Drained mandarin orange segments
2. Drizzle with dressing and toss gently to combine.

Step 4: Add Toppings

Sprinkle with:

• Crumbled goat cheese or feta
• Toasted nuts or seeds
• Optional avocado slices

Serve immediately.

---

Tips for Success

Make your beet salad perfect every time with these pro tips:

1. Roast, Don’t Boil Beets: Roasting intensifies flavor and prevents waterlogging.
2. Wear Gloves When Handling Beets: They stain hands and cutting boards.
3. Use Fresh Juice: Bottled orange juice lacks brightness. Squeeze fresh mandarins if possible.
4. Toast Nuts: Enhances flavor and crunch. Toast in a dry pan over medium heat for 3–5 minutes.
5. Dress Just Before Serving: Prevents spinach from wilting.
6. Balance Flavors: If too earthy, add more citrus or honey. If too sweet, add more vinegar or Dijon.

---

Creative Variations

Customize this salad to suit your taste or dietary needs:

1. Protein-Packed Version

• Add grilled chicken, shrimp, salmon, or chickpeas for a complete meal.

2. Kale & Beet Combo

• Replace spinach with chopped kale. Massage with a bit of dressing to soften.

3. Citrus Swap

• Use blood oranges, grapefruit, or clementines instead of mandarins.

4. Vegan Option

• Skip cheese or use a plant-based alternative. Replace honey with maple syrup.

5. Quinoa Beet Bowl

• Serve over cooked quinoa or farro for a hearty grain bowl.

6. Holiday-Ready Salad

• Add pomegranate seeds and candied pecans for a festive touch.

7. Warm Beet Salad

• Serve beets warm over spinach with a hot vinaigrette to slightly wilt the greens.

---

How to Store and Serve

Refrigerator:

• Store undressed salad components separately for up to 3 days.
• Keep roasted beets in an airtight container.
• Dressing can be refrigerated for up to 1 week (shake before using).

Serving Suggestions:

• Lunch Bowls: Pack in mason jars (dressing at the bottom, then beets, oranges, spinach, toppings on top).
• Holiday Buffets: Stunning on a white platter with garnishes.
• Dinner Pairings: Serve alongside grilled fish, chicken, or vegetarian mains.
• Brunch: Pair with eggs or croissants.

---

Nutritional Information (Per Serving, Approx. 4 Main-Dish Servings)

• Calories: 240
• Total Fat: 16g
• Saturated Fat: 3g
• Cholesterol: 8mg (if using goat cheese)
• Sodium: 320mg
• Total Carbohydrates: 22g
• Dietary Fiber: 6g
• Sugars: 14g (natural from beets and oranges)
• Protein: 5g

Note: Values may vary based on ingredients and add-ins.

---

Why This Recipe Works

The magic of this salad lies in its perfect harmony of flavors and textures:

• Roasted Beets: Sweet, tender, and earthy.
• Mandarin Oranges: Juicy, tangy, and bright.
• Baby Spinach: Mild, tender, and nutrient-rich.
• Citrus Vinaigrette: Zesty, slightly sweet, and emulsified for even coating.
• Cheese & Nuts: Add creaminess and crunch for contrast.

It’s a salad that satisfies both the palate and the body.

---

Frequently Asked Questions (FAQs)

Q: Can I use raw beets?
A: Not recommended—they’re too tough and earthy. Roasting or steaming softens them and enhances sweetness.

Q: Are golden beets different from red beets?
A: Yes—golden beets are milder, less earthy, and won’t stain as much. Great for a subtler flavor.

Q: Can I make this salad ahead of time?
A: Yes! Roast beets and make dressing 2–3 days in advance. Assemble just before serving.

Q: Why is my dressing separating?
A: Shake or whisk again before using. The Dijon mustard helps emulsify it.

Q: Can I use canned beets?
A: Yes, but they’re softer and less flavorful. Drain and pat dry before using.

Q: Is this salad keto-friendly?
A: Beets are higher in natural sugars. For a lower-carb version, reduce beets and add more greens, avocado, and nuts.

---

Final Thoughts

Beet Salad with Spinach and Mandarin Oranges is more than just a side dish—it’s a celebration of color, flavor, and nourishment. With its jewel-toned ingredients, zesty dressing, and satisfying crunch, it’s a meal that delights the senses and fuels the body.

Whether you’re serving it at a spring brunch, a summer picnic, or as a vibrant addition to your weekly meal prep, this salad proves that healthy eating can be anything but boring. Simple to make, endlessly adaptable, and bursting with goodness, it’s a recipe you’ll return to again and again.

---

Ready to Serve? Save this recipe, share it with a friend, and tag your creations on social media with #BeetSaladWithSpinach. Let the rainbow of health and flavor brighten your plate! 🌈🥗🍊

Print