This colorful Beetroot, Orange and Avocado Salad combines earthy, naturally sweet beetroot with juicy citrus oranges and creamy avocado. A fresh lemon-orange dressing, herbs, and cracked black pepper bring all the flavors together.
It makes a refreshing lunch, a light dinner side, or a beautiful starter for a special meal. The recipe below includes exact measurements, preparation steps, nutrition estimates, allergen information, variations, storage guidance, and frequently asked questions.
20 minutes
Prep time with cooked beets
4 servings
Starter or side salad
Easy
Beginner-friendly
Plant-based
Naturally vegan and gluten-free
1. Ingredients
Ingredient checklist
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For the salad
3 medium cooked beetroot (about 400–450 g), peeled and cut into wedges
2 medium oranges, peeled and segmented
1 large ripe but firm avocado, sliced
2 cups fresh arugula, baby spinach, or mixed greens (optional)
2 tablespoons chopped fresh parsley
1 tablespoon chopped fresh mint (optional)
For the citrus dressing
2 tablespoons extra-virgin olive oil
1 tablespoon fresh lemon juice
1 tablespoon fresh orange juice
1 teaspoon Dijon mustard (optional)
1 teaspoon honey or maple syrup (optional)
Salt, to taste
Freshly ground black pepper, to taste
Optional toppings
2 tablespoons toasted pumpkin or sunflower seeds
2 tablespoons crumbled feta cheese (optional; omit for vegan)
1 tablespoon finely sliced red onion
1 tablespoon chopped walnuts (optional)
Best beetroot choice: Pre-cooked beetroot makes this salad quick and convenient. If using raw beetroot, roast or boil it first, then cool completely before assembling.
2. Step-by-step instructions
Sliced beetroot rests beside kitchen knife on wooden cutting board, with peeled wedges and greens nearby. Vibrant beet displays rich color and natural texture for healthy cooking inspiration.
Step 1: Prepare the beetroot
Peel the cooked beetroot if needed and cut it into bite-sized wedges. Pat away excess moisture with a paper towel so the dressing clings to the pieces.
A tasty salad with very Andalusian ingredients, “Ensalada Malagueña” | Chef H. Delgado
Step 2: Prepare the oranges and avocado
Remove the orange peel and white pith, then separate the segments. Cut the avocado in half, remove the pit, peel it, and slice it just before serving to reduce browning.
CITRUS VINAIGRETTE – Bright and Beautiful! — Prep My Recipe
Step 3: Make the citrus dressing
Whisk together the olive oil, lemon juice, orange juice, Dijon mustard, and optional honey or maple syrup. Season with salt and freshly ground black pepper. Taste and adjust the acidity or sweetness.
Bright Beet Salad with Orange and Avocado | Simple Dish – Me Cooking
Step 4: Assemble the salad
Arrange the beetroot, orange segments, and avocado in a wide serving bowl. Add the arugula or spinach, if using. Scatter the parsley and mint over the top.
Avocado, Orange and Beetroot Salad | Punchfork
Step 5: Dress and serve
Drizzle the dressing over the salad just before serving. Toss very gently to keep the avocado and orange segments intact. Finish with black pepper and your choice of seeds, nuts, or feta.
Chef’s tip: Add the avocado and dressing at the very end. Beetroot can stain the avocado and oranges red, so gently arranging the ingredients rather than vigorously tossing them creates a presentation closer to the photograph.
3. Nutrition information
Estimated nutrition per serving, based on four servings and the basic salad with dressing, without optional nuts, seeds, or feta.
Per serving · estimated
250–300 calories
Protein
4–5 g
Carbohydrates
25–32 g
Total fat
15–20 g
Fiber
7–10 g
Total sugars
15–20 g
Sodium
150–350 mg
These are approximate values; actual nutrition depends on produce size, dressing quantity, and added toppings.
Main nutritional benefits
Beetroot: Provides fiber, folate, and naturally occurring nitrates.
Oranges: Supply vitamin C, water, and fiber.
Avocado: Provides mostly unsaturated fats, fiber, and potassium.
Olive oil: Adds monounsaturated fats and helps absorb fat-soluble nutrients from the meal.
Fresh herbs: Add flavor without needing much extra salt.
This salad can fit into a balanced diet, but it is not especially high in protein by itself. For a more filling main meal, add chickpeas, lentils, grilled chicken, tofu, or a serving of fish.
4. Allergens and dietary information
Dietary consideration
Details
Nuts
Walnuts are optional; omit them for a nut-free version.
Peanuts
Not a standard ingredient. Check packaged ingredients and avoid cross-contact if allergic.
Dairy
The basic recipe is dairy-free. Feta adds dairy.
Gluten
Naturally gluten-free when all packaged ingredients are suitable.
Soy
Not a standard ingredient; check mustard and other packaged products.
Sesame
Not included in the basic recipe, but may be present in some seed mixes or cross-contact environments.
Vegan
Yes, if using maple syrup instead of honey and omitting feta.
Vegetarian
Yes.
Low-carb or keto
Not typically keto-friendly in standard portions because beetroot and oranges contain carbohydrates.
Halal
The basic ingredients are generally suitable; check packaged mustard and any added cheese for your requirements.
Nut-allergy note: If preparing this salad for someone with a tree-nut or peanut allergy, leave out walnuts and use seeds only if they are confirmed safe for that person. Prevent cross-contact with utensils, cutting boards, and containers.
5. Recipe variations
Roasted Beet Salad with Avocado and Citrus – Wandering Chickpea
Mediterranean version
Add crumbled feta, thinly sliced red onion, and dried oregano. Use lemon juice and olive oil for a simple dressing.
Vegan salad with beet curd avocado orange feta ricotta and pumpkin seeds, keto ketogenic dash diet, top view, pastel modern background
Crunchy seed version
Sprinkle with toasted pumpkin or sunflower seeds for crunch and extra nutrients. Check that the seeds are safe for anyone with allergies.
Burokėlių ir traškių avinžirnių salotos — Nestoras maistas
High-protein vegetarian version
Add 1–2 cups of drained chickpeas or cooked lentils. Increase the dressing slightly if needed.
Gemüsesalat mit Poulet – Rezept | Betty Bossi
Main-course version
Serve over spinach and top with grilled chicken or salmon. This turns the salad into a more substantial lunch or dinner.
6. Frequently asked questions (Q&A)
Q1. Can I use raw beetroot in this salad?
Raw beetroot is edible, but it has a firmer, earthier taste. For the texture shown in the photo, cooked beetroot is recommended. If using raw beetroot, peel and grate or slice it very thinly.
Q2. How do I cook fresh beetroot?
Boiling: Wash the beets and boil them whole for about 30–50 minutes, depending on size, until tender.
Roasting: Wrap whole beets in foil and roast at 400°F (200°C) for approximately 45–70 minutes.
Allow them to cool before peeling and cutting. Cooking time varies with size.
Q3. Can I use canned beetroot?
Yes. Drain it thoroughly and choose plain beetroot rather than pickled beetroot if you want the fresh citrus flavor of this recipe. Pat it dry before assembling.
Q4. How do I stop avocado from turning brown?
Cut it immediately before serving and coat it lightly with lemon or orange juice. Limiting exposure to air also helps, but the avocado will eventually discolor.
Q5. Can I make this salad ahead of time?
Yes. Cook and slice the beetroot, prepare the orange segments, and mix the dressing in advance. Store each separately in the refrigerator. Cut the avocado and assemble the salad shortly before serving.
Q6. How long does it last in the refrigerator?
For the best quality, eat the assembled salad the same day. Leftovers can generally be refrigerated in an airtight container and eaten within 1–2 days, although the avocado may brown and the greens may wilt. Keep it chilled at 40°F (4°C) or below.
Q7. Can I freeze this salad?
Freezing the assembled salad is not recommended. Oranges release water, avocado changes texture, and fresh greens wilt after thawing. Cooked beetroot can be frozen separately.
Q8. What can I use instead of oranges?
Try mandarins, tangerines, grapefruit, or fresh pomegranate seeds. If using grapefruit, taste it first because its bitterness can change the balance of the salad.
Q9. What can replace olive oil?
Avocado oil is a good alternative. A little extra citrus juice can brighten the dressing, but leaving out the oil entirely will produce a sharper, less rich dressing.
Q10. Is this salad good for weight management?
It can be a satisfying option because beetroot, oranges, and avocado provide fiber, while avocado and olive oil add fat that helps make the meal more filling. Portion size and the amount of dressing, nuts, and cheese affect the total calories.
Q11. Can people with diabetes eat this salad?
Many people with diabetes can include it in a balanced meal. Beetroot and oranges contain carbohydrates, so portion size matters. Pairing the salad with a protein source can make the meal more balanced. Individual dietary needs vary.
Q12. What is the best dressing for this salad?
A lemon-orange vinaigrette is ideal. Combine 2 tablespoons olive oil, 1 tablespoon lemon juice, 1 tablespoon orange juice, black pepper, and a little salt. Add Dijon mustard for extra flavor or maple syrup if you prefer a sweeter dressing.
7. Printable recipe card
Beetroot Orange Salad
Beetroot, Orange & Avocado Salad
Prep: 20 minutes with cooked beetroot · Serves: 4
Ingredients
3 medium cooked beetroots, cut into wedges
2 oranges, peeled and segmented
1 large avocado, sliced
2 cups leafy greens (optional)
2 tablespoons chopped parsley
2 tablespoons olive oil
1 tablespoon lemon juice
1 tablespoon orange juice
1 teaspoon Dijon mustard (optional)
Salt and black pepper to taste
Optional: pumpkin seeds, walnuts, red onion, or feta
Instructions
Prepare and cool the cooked beetroot.
Peel and segment the
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