Steamed Beetroot, Carrot & Orange Salad

Shruti
18 hours ago
4 min read

When feeding our children, especially teenagers, we often seek nutritious, easy-to-make, and genuinely enjoyable recipes. This steamed beetroot, carrot, and orange salad was thoughtfully crafted with my teenage daughter in mind. I wanted to create something delicious to support her growing nutritional needs, especially her increased iron requirement during adolescence. To my joy, she loved it—and it has since become a regular part of her weekly diet.

This delightful steamed salad is perfect if you’re looking for an iron-rich, easy meal. It’s packed with vibrant vegetables and refreshing fruit, making it nutritious and an excellent option for any meal or snack. Its ease of preparation and nutrient density make it a fantastic selection for a healthy lifestyle. This salad is not just visually appealing; it’s a nutritious combination of iron-rich vegetables, healthy fats, vitamin C, and plant-based protein, all enhanced by a simple yet flavorful cumin-lemon dressing. Each ingredient is selected not only for its taste and texture but also for its health benefits.

Nutritional Benefits of key ingredients:

Beetroot and carrots are foundational to their health-promoting properties. Beetroot, with its deep crimson hue, is renowned for its high content of nitrates, which the body converts into nitric oxide, aiding in blood vessel dilation and potentially contributing to lower blood pressure and improved cardiovascular health. Furthermore, beetroot is an excellent folate, manganese, and iron source. Its inclusion directly addresses the recipe's promise of being "iron-rich," offering a plant-based avenue to support healthy red blood cell production and combat fatigue. Conversely, carrots are a vibrant source of beta-carotene, a powerful antioxidant that the body converts into Vitamin A. This vitamin is essential for maintaining healthy vision, bolstering the immune system, and promoting skin health, making carrots an invaluable addition to any diet. The gentle steaming process for both vegetables ensures their delicate nutrients are preserved, unlike more aggressive cooking methods that can diminish their beneficial compounds.

Oranges elevate this salad from merely healthy to truly exceptional. Beyond their refreshing tang and juicy texture, oranges are celebrated for their abundant Vitamin C content. This is particularly significant in an iron-rich recipe, as Vitamin C is critical in enhancing the absorption of non-heme iron (the type found in plant-based foods) from the beetroot and pumpkin seeds. This synergistic effect ensures that the body can efficiently utilize the iron provided, maximizing the recipe's anti-anemia benefits. Moreover, oranges contribute dietary fiber, supporting digestive health, and other antioxidants that protect cells from oxidative damage.

Pumpkin seeds are tiny nutritional giants in this salad. Toasted perfection, they add a delightful texture and provide a significant boost of healthy fats, protein, and dietary fiber. They are particularly rich in magnesium, zinc, and, once again, iron, further reinforcing the salad's iron-rich claim. The healthy fats, including omega-3s, contribute to heart health and can help reduce inflammation, while the protein content makes the salad more satisfying and helps with muscle repair and growth.

Mint leaves are not just for garnish; they offer digestive benefits, helping to soothe the stomach and alleviate indigestion, which can be particularly welcome in a summer meal. The dressing, a simple yet potent blend of roasted cumin, lemon juice, honey/maple syrup, olive oil, salt, and pepper, ties all the flavors together while adding its own set of health advantages.

Olive oil is a source of monounsaturated fats and antioxidants, known for their heart-protective qualities. Lemon juice provides additional Vitamin C and a refreshing zest, while roasted cumin offers a warm, earthy flavor and traditional digestive aid properties.

In an age where convenience often outweighs nutrition, finding recipes that are quick to prepare and rich in health benefits is a true culinary triumph. Steamed Beetroot, Carrot, and Orange Salad is a lighter and healthier alternative to traditional heavy salads, perfect for summer. It's quick to make and both easy and delicious, proving that healthy eating can be a delightful and accessible part of daily life. This dish can be enjoyed as a light lunch, a vibrant side dish, or a satisfying snack.

Serves -2-4

Preparation time - 15 mins

Cooking time - 15 mins

Total time - 30 mins

Ingredients

Beetroot – 2 medium, peeled and sliced
Carrot – 2 medium, peeled and sliced
Oranges – 2, segmented
Pumpkin seeds - ¼ cup (toasted)
Mint leaves – ¼ cup, chopped.
Roasted cumin powder – 1 tbsp
Lemon juice – 1 tbsp
Honey or maple syrup – 2 tsp
Olive oil – 1½ tbsp
Black pepper – ¼ tsp
Salt – to taste

Directions

Steam the Vegetables: Place the sliced beetroot in a steamer basket and steam for 7 minutes. Add the carrots to the steamer and continue for another 8 minutes until both vegetables are tender but not mushy. Remove from heat and let cool slightly.
Prepare the Dressing- In a small bowl, whisk together Lemon juice, Olive oil, Honey or maple syrup, Roasted cumin powder, Black pepper, Salt, to taste.
Assemble the salad: In a large mixing bowl, combine the steamed beetroot and carrots, orange segments, roasted pumpkin seeds, and chopped mint. Pour the dressing over the salad and toss gently to coat all ingredients evenly. Enjoy!