Mediterranean Beet Salad, part of a Mediterranean Diet

Mediterranean Beet Salad with Feta and Walnuts: A High Polyphenol Delight

Welcome to our Mediterranean-inspired culinary journey! Today, we're whipping up a delicious Beet Salad with the goodness of Rallis High Polyphenol Olive Oil, the earthy richness of beets, the creamy tang of Feta cheese, and the satisfying crunch of walnuts. Not only is this salad a flavor-packed masterpiece, but it also embraces the heart-healthy Mediterranean diet, offering a plethora of health benefits along with a burst of flavors. Let's dive in!


  • 4 medium-sized beets, cooked and peeled (use different variety of beets for visual appeal)
  • 1/4 cup Rallis High Polyphenol Olive Oil
  • 1/2 cup crumbled Feta cheese
  • 1/3 cup walnuts, toasted and roughly chopped
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon honey
  • Salt and pepper to taste
  • Fresh chopped herbs (parsley or mint) for garnish


  1. Preparing the Beets:

Start by boiling or roasting the beets until they are fork tender. This should take around 45-60 minutes in the oven at 375°F (190°C) or 30-45 minutes of boiling. Once done, let them cool, then peel and cut them into bite-sized cubes.

  1. Whisking the Dressing:

In a small bowl, whisk together Rallis High Polyphenol Olive Oil, lemon juice, honey, salt, and pepper. The combination of olive oil and lemon juice not only adds a delightful tang to the salad but also infuses it with Mediterranean goodness.

  1. Assembling the Salad:
  • In a large mixing bowl, gently toss the beet cubes with the dressing. Make sure each piece is evenly coated.
  • Add the crumbled Feta cheese to the beets, and gently fold it in. The creamy, salty Feta will provide the perfect contrast to the earthy beets.
  • Finally, sprinkle the toasted and chopped walnuts on top of the salad for a delightful crunch. Walnuts also add a dose of healthy fats and omega-3s to this Mediterranean-inspired dish.
  1. Garnish and Serve:

Finish your salad with a sprinkle of fresh chopped herbs, like parsley or mint, for a refreshing aroma and added Mediterranean flair.

Serve your Mediterranean Beet Salad as an appetizer or a light and nutritious meal. It pairs wonderfully with grilled chicken, fish, or simply on its own.

Health Benefits of Beets:

Beets are an unsung hero in the world of vegetables, known for their numerous health benefits. They are an integral part of the Mediterranean diet, contributing to its reputation as a heart-healthy and nutrient-rich eating pattern. Here's why you should include beets in your diet:

  • Rich in Antioxidants: Beets are packed with antioxidants, which help combat inflammation and reduce the risk of chronic diseases.
  • Heart Health: Beets contain nitrates that may lower blood pressure, leading to improved cardiovascular health.
  • Nutrient Powerhouse: They are a great source of essential vitamins and minerals, including vitamin C, potassium, and folate.
  • Digestive Health: Beets are high in dietary fiber, which promotes healthy digestion and may prevent digestive disorders.
  • Weight Management: Low in calories and fat, beets can support weight loss or management.

This Mediterranean Beet Salad isn't just a burst of flavors but also a celebration of the Mediterranean diet's health benefits. With Rallis High Polyphenol Olive Oil, beets, Feta cheese, and walnuts, it's a delicious, nutrient-rich addition to your table. Enjoy the journey to better health through the Mediterranean way of eating, one delectable dish at a time. Bon appétit!

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