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July 21, 2017

Hearty Kale and Beet Salad

Written By: Shannon Corlett, MS, RDN, LDN


This colorful salad allows your family to experience beets in an inviting way. Paired with crunchy almonds, high anti-oxidant oranges and carrots, and a touch of goat cheese, the whole salad is supported by a hearty base of kale. Poppy seed dressing adds a touch of sweetness that highlights the natural flavor of the beets. With 9 grams of fiber and a moderate amount of carbohydrates, this is the perfect dinner salad to share with family and friends. 


Serves: 4 

Prep Time: 20 minutes

Cook Time: 45 minutes**

Total Time: 65 minutes**

**Cook time includes roasting the beets. Total time can be reduced by purchasing pre-cooked beets such as



8 Cups Baby Kale

4 Medium Beets

1 Orange

1 Cup Shredded Carrots

4 Tablespoons Almonds

8 Tablespoons Goat Cheese

4 Tablespoons Poppy Seed Dressing



  1. To Roast Beets: Pre-heat oven to 350 degrees Fahrenheit. Chop beet greens 4″ above the root, leaving a handle. Peel the beets, removing only the outermost layer of skin. Use tinfoil to wrap the beets in pairs. Drizzle with olive oil and place in the oven for 45 minutes.
  2. Once beets have roasted and cooled, or if you purchased pre-prepared beets, cut them into quarters.
  3. Peel the orange and cut sections in half creating bite-sized pieces.
  4. In a large bowl, combine baby kale, beets, orange sections, carrots, almonds, goat cheese, and dressing. Toss to combine.
  5. Serve chilled or at room temperature.

Nutrition Information per serving:

Calories: 314 cal, Fat: 18g, Carbohydrates: 32g, Fiber: 9g, Protein: 14g, Sodium: 395mg


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