Beetroot, red apple & watercress salad

Beetroot, Red Apple and Watercress Salad

Serves 6

  • 1 small lemon

  • extra virgin olive oil

  • sea salt

  • freshly ground black pepper

  • 1 bag rocket, washed

  • 1 bunch watercress

  • 1 small handful pea shoots, optional

  • 2 red apples, quartered, cored and finely sliced

  • 2 small beetroot, scrubbed (not peeled) and very finely sliced (if you have leaves, reserve them)

  • 2 small candy beetroot, (or use all red if you can't find candy) scrubbed (not peeled) and very finely sliced (if you have leaves, reserve them)

  • 1 small bunch fresh marjoram, leaves picked

Squeeze the lemon juice into a clean jam jar. Add three times the amount of extra virgin olive oil, season with salt and pepper, then screw the lid on and shake to emulsify.



Add the rocket, watercress, pea shoots, apples, beetroot and beetroot leaves, if you have them, to a large bowl. Drizzle over enough dressing to completely coat the ingredients, add the marjoram, toss again and serve.

Nutritional Information

Beetroot, red apple & watercress salad

With a zesty lemony dressing

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This is one of the simplest salads ever, tastes amazing and looks like you've made a real effort!
Serves 6
20m
Super easy
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Method

Beetroot can be eaten raw but it needs to be very finely sliced – a mandolin is ideal.

Squeeze the lemon juice into a clean jam jar. Add three times the amount of extra virgin olive oil, season with salt and pepper, then screw the lid on and shake to emulsify.

Add the rocket, watercress, pea shoots, apples, beetroot and beetroot leaves, if you have them, to a large bowl. Drizzle over enough dressing to completely coat the ingredients, add the marjoram, toss again and serve.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 189
    9%
  • Carbs 11.0g
    4%
  • Sugar 9.7g 11%
  • Fat 14.0g 20%
  • Saturates 2.0g 10%
  • Protein 2.6g 6%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

Close

Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 1 small lemon

  • extra virgin olive oil

  • sea salt

  • freshly ground black pepper

  • 1 bag rocket, washed

  • 1 bunch watercress

  • 1 small handful pea shoots, optional

  • 2 red apples, quartered, cored and finely sliced

  • 2 small beetroot, scrubbed (not peeled) and very finely sliced (if you have leaves, reserve them)

  • 2 small candy beetroot, (or use all red if you can't find candy) scrubbed (not peeled) and very finely sliced (if you have leaves, reserve them)

  • 1 small bunch fresh marjoram, leaves picked