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  • Gluten Free
  • Vegetarian

Beet and Arugula Salad with Pumpkin Seeds and Feta

Beets and arugula topped with toasted pumpkin seeds and feta cheese with a light dressing.

Salads like this Beet and Arugula Salad with Toasted Pumpkin Seeds and Feta are great options for a low-calorie meal that will make you feel fuller faster, provide you with nutritional benefits, and help you stay in shape without the number on the scale going up.


During this time, you might be turning to all of that breadbaking that’s going on, maybe just making box meals. While we are sitting at home during the corona pandemic, we’re mostly also cooking and eating at home too. We might even be packing on some extra pounds.

This salad with beets, arugula, and toasted pumpkin seeds is an amazing low-calorie meal that you will not regret eating! These fresh ingredients will make you feel fuller faster.

Beets have the power to help your eyesight and lower your risk of heart disease. Since beets contain high levels of antioxidants and anti-inflammatory properties, studies have found that they may reduce the risk of some cancers. They have also shown to help increase blood flow and because of the fiber that beets contain, they are a great option for digestion.

Ingredients you will need to make a Beet Salad with Arugula and Toasted Pumpkin Seeds:

Beets: This red root vegetable is packed with health benefits and boosts your immune system.

Olive oil: You can use any kind of oil that you like, but olive oil is the healthier option.

Balsamic vinegar gives an extra kick to this salad.

Dijon mustard is a low-calorie ingredient and a great source of magnesium; also adds a spicy kick to any dish.

As always, we’ll need sea salt and black pepper to season every dish.

Pumpkin seeds are high in antioxidants and magnesium and when toasted, they give a crunch to any salad.

Arugula is one of those salad staples that I tend to switch out occasionally with spinach. Arugula is a great source for calcium, potassium, and vitamin C (which we all need right now, to boost our immune systems!)

Basil leaves is another ingredient that supports a healthy gut and helps fight depression, so make sure you add it in.

Crumbled feta (optional): If you eat only dairy-free foods, you don’t need to add the cheese in; if you are not, feta and beets work very well together.


Looking for more recipes? These salads are so delicious:

This 20 Minute Grilled Zucchini Salad with Corn and Cheese is the best summer salad!

A Dairy Free Pasta Salad is easy to make and enjoy with the whole family!


Beet and Arugula Salad with Toasted Pumpkin Seeds and Feta

Beets and arugula topped with toasted pumpkin seeds and feta cheese with a light dressing.
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Course: Appetizer, Dinner, Lunch, Salad, Snack
Cuisine: American
Allergy: Gluten Free, Vegetarian
Total Time: 2 hours 30 minutes
Servings: 5
Calories: 186kcal



  • 4 medium red beets
  • 4 Tbsp olive oil
  • 4 Tbsp balsamic vinegar
  • 1 tsp Dijon mustard
  • ¼ tsp sea salt, plus more to taste
  • 1 pinch black pepper, plus more to taste
  • cup pumpkin seeds
  • 3 cups arugula, chopped
  • cup fresh basil, chopped
  • ¼ cup feta cheese, crumbled, more if you'd like


  • Beets: First, you will need to cook the beets by placing them in a large pot and covering with water. Bring the water to a boil, then simmer covered for approximately 45 minutes to 1 hour or until soft when poked with a fork (boil time will depend on the size of beets used).
  • Remove the lid from the pot and drain off red water and allow the beets to cool. Once beets are cool enough to handle, peel beets.
  • Chop into small cubes and place into a medium-sized bowl.
  • Salad dressing: While the beets are cooking you can prepare the rest of the ingredients. For the dressing, whisk together olive oil, balsamic vinegar, salt, and pepper.
  • Toast the Pumpkin Seeds: Heat a skillet over medium-high heat and add the pumpkin seeds. Stir continuously until they begin to pop and turn brown. Turn off heat and remove seeds from the skillet and into a bowl to cool.
  • Combine: After all the ingredients are ready to be put together into a tasty salad.
  • Place chopped arugula and basil in a larger bowl.
  • Add the beets and combine well with greens.
  • Add pumpkin seeds then pour dressing over salad and toss gently to coat salad, taste, then add extra salt and pepper if needed.
  • Add crumbled feta on top if desired.


Calories: 186kcal | Carbohydrates: 10g | Protein: 4g | Fat: 15g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Trans Fat: 1g | Cholesterol: 7mg | Sodium: 271mg | Potassium: 318mg | Fiber: 2g | Sugar: 7g | Vitamin A: 424IU | Vitamin C: 5mg | Calcium: 76mg | Iron: 1mg

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