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Fresh Beet Salad with Orange Vinaigrette

This colorful salad with crisp and tender textures is a perfect autumn side. Cooking the beets in orange juice infuses them with a fresh citrus flavor.


  • 8 medium fresh beets, scrubbed
  • 1 can (12 oz or 355 mL) frozen orange juice concentrate, thawed, divided
  • 1 cup (250 mL) water
  • 1 tsp (5 mL) orange zest
    Dressing and Salad
  • 1 tbsp (15 mL) white wine vinegar
  • 1 tbsp (15 mL) snipped fresh basil leaves
  • 1/4 tsp (1 mL) salt
  • 1/8 tsp (0.5 mL) coarsely ground black pepper
  • 1 tbsp (15 mL) vegetable oil
  • 2 large oranges, cut into segments (see Chef's Corner)
  • 2 sweet onion slices, separated into rings
  • 1 cup lightly packed frisée or endive
  • 4 tbsp (60 mL) crumbled feta cheese
  • Coarsely ground black pepper


  1. For beets, trim greens and root ends from beets and peel. (Save greens for a sauté or stir-fry, if desired.) Cut beets into 1-in (2.5 cm) wedges. Place beets, 1 1/4 cups (300 mL) of the orange juice concentrate (reserve remaining concentrate for dressing), water and orange zest in (3-qt./2.8 L) Saucepan; bring to a boil. Cover; reduce heat and simmer 35-40 minutes or just until beets are tender when pierced with Paring Knife. Drain beets, discarding cooking liquid. Cool beets slightly, then cover and refrigerate until ready to use in salad.

  2. Meanwhile, for dressing, combine remaining 1/4 cup (55 mL) orange juice concentrate, vinegar, basil, salt and black pepper in Small Batter Bowl. Slowly add oil, whisking until well blended. Cover and refrigerate until ready to use.

  3. For salad, for each serving, arrange onion rings on serving plate; top with beets, orange segments, frisée and cheese. Drizzle with dressing. Sprinkle with black pepper.


  • 4  servings

Nutrients per serving:

Calories 220, Total Fat 6 g, Saturated Fat 1.5 g, Cholesterol 10 mg, Carbohydrate 40 g, Protein 5 g, Sodium 370 mg, Fiber 4 g


U.S. Diabetic exchanges per serving:

 2 fruit, 2 vegetable, 1 fat (2 carb)

Cook's Tips:

Frisée is a curly-leafed green that adds lift and texture to salads. Cut off the stem end of the frisée and discard the tough outer leaves.

To avoid staining your hands, wear plastic gloves while working with fresh beets.

To make orange segments, cut off a thin slice from the top and bottom of the orange; stand upright. Cutting from top to bottom, carefully trim away peel and white membrane. Cut down both sides of membrane. Remove segment; repeat with remaining segments.

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