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Beet Salad with Mango

69 Reviews
89% would make this recipe again

Beets' distinctive earthy flavour is enhanced here by roasting. Beets are an excellent source of potassium and vitamin A.

Preparation : 5 min Cooking : 1 h
190 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Artery-healthy
  • Heart-healthy

Ingredients

5 beetroots 650 g
2 tbsp olive oil 30 mL
2 mangoes 600 g
1/4 cup rice vinegar 65 mL
1 tsp sugar 4 g
1 shallots, finely chopped 40 g
1 tbsp fresh tarragon, chopped 2 g
aluminum foil
parchment paper
salt [optional]
ground pepper to taste [optional]

Method

  1. Preheat the oven to 205°C/400°F or the outdoor grill.
  2. Prepare the beets. Place a sheet of parchment paper on top of a similarly sized piece of aluminum foil, then place the beets in the centre of the parchment paper. Drizzle with oil, then add salt and pepper to taste. Fold the aluminum foil / parchment paper over the beets to enclose them, then place the packet on a baking sheet and roast it in the middle of the oven for about 1 h. The beets can be pierced, through the foil on the top of the packet, to check for doneness. Alternatively, the beets may be cooked on an outdoor grill.
  3. Remove the beets from the oven, let them cool down about 10 min, then rub off the skins and discard them. Cut the beets into small cubes of about 7 mm and put them in a salad bowl or on a platter.
  4. Cut the mangoes in half without peeling them, slicing them near, and on each side of the large oval pit. Using a knife, make check pattern incisions (about 1 cm wide) in the flesh without cutting through the skin. Gently press the scored halves to turn them inside out, then cut off the cubes of fruit from the peel. Peel and trim the rest of the fruit off the pit. Add the mango cubes to the beets, but without tossing them together (otherwise the whole salad will turn red).
  5. Pour the vinegar in a small bowl. Season with salt and pepper to taste, add the sugar, then whisk to combine. Finely chop the shallot, add it to the bowl then pour the vinaigrette over the salad. Garnish with the chopped tarragon and serve.

Remarks

Beets can be cooked up to 5 days in advance.

Nutrition Facts Table

per 1 serving (240g)

Amount

% Daily Value

Calories

190

Fat

7 g

11 %

Saturated 1 g
+ Trans 0 g

5 %

Cholesterol

0 mg

Sodium

90 mg

4 %

Carbohydrate

31 g

10 %

Fibre

4 g

16 %

Sugars

23 g

Protein

3 g

Vitamin A

10 %

Vitamin C

58 %

Calcium

3 %

Iron

10 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ½ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Free  :
Cholesterol, Trans Fat
Low  :
Saturated Fat, Sodium
Source of  :
Copper, Iron, Niacin, Pantothenic Acid, Phosphorus, Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin K, Zinc
Good source of  :
Fibre, Magnesium, Manganese, Vitamin E
Excellent source of  :
Folacin, Potassium, Vitamin C
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 1
Vegetables 2
Fats 1 ½
Other Foods 0

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Members' Reviews

69 Reviews (61 with rating only ) 89% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
liam000
october 21, 2016 | I would make this recipe again

Made it twice and it was a huge success.

Useful 0
lu_kurk
july 12, 2013 | I would make this recipe again

Not sure why some people are having trouble making beets. I cut the tops and bottoms drizzle with oil, salt and pepper then bake in foil. The skins just fall. wear rubber or latex gloves so you don't stain your hands. You can wash and freeze the leaves to make "cabbage rolls" later. Add stems to soup. I also had bought under-ripe mango but was surprised when it went very well. the not as sweet fruit was really good. I would use less tarragon next time I think.

Useful 0
jetmekanik
may 14, 2012 | I would make this recipe again

I DID find the beets fussy to prepare, and that is why we don't eat beets very often. That being said, if you're going to go through the effort of doing beets, this IS a very interesting way to do them. We don't have the rice vinegar, but I used white balsamic, and it seemed to do the job just fine. My family had no complaints, and I enjoyed them.

Useful 0
pattypoo
april 15, 2011 | I would make this recipe again

I've made this several times and it is just great. I'm looking forward to it on a hot summer day. Very refreshing.

Useful 0
jbell
april 12, 2010 | I would make this recipe again

It is an interesting combination of super foods.... yummy too!

Useful 0

Top Reviews

View All Reviews
animas
april 03, 2009 | I would make this recipe again

I also added the leaves of the beetroot(chopped and boiled with some water and lemon juice). It was delicious!

Useful 1
liam000
october 21, 2016 | I would make this recipe again

Made it twice and it was a huge success.

Useful 0
lu_kurk
july 12, 2013 | I would make this recipe again

Not sure why some people are having trouble making beets. I cut the tops and bottoms drizzle with oil, salt and pepper then bake in foil. The skins just fall. wear rubber or latex gloves so you don't stain your hands. You can wash and freeze the leaves to make "cabbage rolls" later. Add stems to soup. I also had bought under-ripe mango but was surprised when it went very well. the not as sweet fruit was really good. I would use less tarragon next time I think.

Useful 0