Updated: Mar 2
Beets are highly valued in all Slovik cooking, and Ukrainians prize this root vegetable like a king, after the potato of course. But beets are seriously undervalued in all other cuisines if you ask my husband. We love beets in our soups or salads. I have tons of beet recipes that I'm looking forward to share with you. There so many uses for this beautiful vibrant pink vegetable, like in my Fig-Beet Salad with Goat Cheese, Walnuts & Citrus Vinaigrette. And today I'm offering you a simple delicious and nutritious Beet Salad with Prunes and Pistachios.
What Do I Love About This Salad?
It's super easy to make, with only 5 ingredients!
It's beautiful. Yes, how our food looks are important!
It lasts for 5 days in the fridge, so you can make it ahead of time if needed.
It can easily be made vegan by substituting vegan mayo.
On top of all that, this salad is super nutritious too!
What Do You Need to Make This Salad?
* Lemon juice
What are the Health Benefits of Beets?
Well, just take a look at the main ingredient: beet. They are incredible! According to Dr. Axe, they:
1. Promote heart health,
2. Aid in detoxification,
3. Boost brain function,
4. Support digestive health,
5. Enhance athletic performance,
6. Increase weight loss,
7. Are high in antioxidants, and
8. Relieve inflammation
If you wish to read more about beets, please visit this website.
How to Cook and Peel the Beets?
Beets can be very messy, so I recommend wearing gloves. They can simply be boiled (like my mom always did) or baked (which I do most of the time).
To boil, place in water, and cook for about 20 minutes, depending on the size of beets. When they're done, you should be able to stick a fork in the easily.
To bake, cover each beet in foil and bake 30-40 minutes at 350F. They'll be way easier to peel this way, and there will be much less mess for sure. You can peel the skin off with the foil. Even though this is the cleaner method, it's still not a bad idea to wear gloves.
What About Prunes?
I love the combo of beets and prunes. They are so good together! Sweet with a very pleasant flavor, the prunes beautifully cover the earthiness of the beets. I have to mention that my mom often used smoke prunes, which aren't usually available in the USA, so I always use whatever kind I have on hand. You can use any kind you have, but I recommend organic since prunes and peaches contain lots of pesticides, plus sulfides can be used during the drying process. I love this brand the most.
Prunes (dried plums) contain several antioxidants and are considered a top antioxidant food, accounting for the numerous plum benefits. Plums and prunes are both known for their laxative effect. That is attributed to various compounds present in the fruits, such as dietary fiber, sorbitol, and isatin. Prunes and prune juice are often used to help regulate the functioning of the digestive system.
Can I Substitute or Skip an Ingredient?
Yes! Remember, you are the boss of your plate!
For example, traditionally walnuts would be used in this salad. Why? Because walnuts are the only nuts that I knew growing up. Due to the climate, walnuts and hazelnuts are the only native nuts in my home country. Since leaving Ukraine, I've made this with many other kinds of nuts. Today I decided to use pistachios. I love the bright green color, and the taste combines perfectly with the beets and prunes.
Another easy substitution that I mentioned earlier is mayonnaise. You can use any kind of mayo you want, and you can even use vegan mayo if you're looking for a vegan dish. I used homemade mayo since I never buying mayo. It takes just a minute to make your own, and you can control the quality of each ingredient while skipping absolutely unnecessary ingredients like canola oil, modified cornstarch, etc.
Let's do it...
Prep time: 10-12 minutes
Total time: 10-12 minutes
Author: Inna of innichkachef.com
Yields: 4 portions
3 cooked beets (see note above)
1/2 cup prunes, chopped
1/2 cup pistachios
1/2 cup mayonnaise (I used homemade in the video)
1 small lemon (juice only)
Salt and pepper to taste
Parsley for garnish (optional)
2. Add pistachios and chopped prunes, then mix.
3. Add lemon juice, salt, and black pepper to taste.
4. Mix everything together, give it a taste, and serve right away or, for the best result, chill for 30 minutes.