Beet orange salad with coconut

beet orange salad with coconut


This salad recipe is my yet another tryst with the tropical flavor of coconut. If you liked my guava salad with coconut and palm sugar, you’ll like this salad too. The latest addition to the list of superfoods, coconut is something that’s absolutely delicious, healthy and flavorful in all its forms – coconut meat, coconut milk, coconut cream, coconut water, coconut oil. With veganism on the rise and coconut milk and cream increasingly taking the place of cow’s milk and cream, coconut is gaining its well-deserved popularity these days.

There’s still a lot of debate going on about the health benefits of coconut due to its high content of saturated fats. While research is going on, let’s not miss out on the awesome flavor of the coconut. Moderation is key when it comes to savoring coconut!

This salad recipe also adds on the exquisite mint flavor that complements the earthiness of the beetroot.

Let’s move onto the recipe now:


Beetroot – 500 grams

oranges – 2 medium, peeled, segmented and halved

mint leaves (loosely packed) – 1/2 cup, roughly chopped

sunflower seeds – 2 tablespoons, toasted

grated coconut – 2 tablespoons

For the dressing

orange juice – 1/4 cup

lemon juice – 1 tablespoon

extra-virgin coconut oil – 1 tablespoon

pink salt and pepper to taste


  • Quarter the beets and boil in water for 30 to 40 minutes until tender.
  • Alternately, the beet quarters can be pressure cooked for 8 to 10 minutes. That needs lesser water, is a healthier way of cooking and saves time!
  • Peel and dice the beetroot into chunks.
  • Mix in all the ingredients.
  • Whisk the ingredients for the dressing and add to the salad.


beet-orange salad



Beets have this habit of turning everything that comes in contact into its characteristic crimson red color, so reserve some of the orange segments, sunflower seeds and coconut to sprinkle on the salad bowls just before serving.

Why I love this salad recipe

  • The vibrant colors and the orange juice are immensely appetizing and give a unique sweetness that kids love.
  • The fiber, good fats, vitamins B, C and E, protein, iron and antioxidants make this salad a very nutritious and a low Glycemic Index recipe.
  • The water from boiling the beets can be used to add color to soups and curries.




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