AUDREYTHENA:
FOOD GODDESS

Quick Pickled Beet Salad with Onions and Red Bell Peppers

Pickled Beet Salad in bowl with spoon
Home » Recipes » Quick Pickled Beet Salad with Onions and Red Bell Peppers

I remember when I was in middle school and high school, my mom and I would go to our local grocery store. Every once in a while, we would have lunch there. I remember they always had this pickled beet salad with bell pepper and onions. I loved it so much, and this was one of the salads I always got because I knew it was healthy, but it didn’t feel like it because it was so good. It was one of those dishes that introduced me to love beets.

So, when I was older and got more into cooking, I wanted to re-create this dish, so I could eat it more often without paying those deli prices! So, in this easy recipe, I show you how quick it is to prepare this salad, how good it is, the benefits of eating pickled beets, and storing tips to make it last longer.

How to Prepare Beets for a Salad

There is a multitude of ways to prepare beets for a salad. Because beets are too tough raw, you’ll need to cook them so they become softer. The two most popular methods are boiling and roasting. If you roast beets, bake them at roughly 400°F for 50-60 minutes, or until soft when pierced with a fork.

If you want to boil beets, place the raw beets in a pot of water, and make sure they are fully covered. Add a tablespoon of lemon or vinegar for every pound of beets you boil, as this will prevent the beets from bleeding. Bring the pot of beets to a boil, then reduce the heat to a simmer. Cook the beets for 45-60 minutes, or until fork tender. When they are done cooking, rinse them off with cold water.

If you want to learn how to prepare beets for this pickled salad recipe, check out my tutorial on roasted beets.

full pan of beets for pickled beet salad

Ingredients 

Beets: This is the most obvious ingredient. You’ll want to use already prepared beets, whether roasted, boiled, or pre-packaged.

Red Bell Peppers: Red bell peppers will add a crunchiness to the salad, which will nicely contrast with the soft texture of the beets. Plus, it will add a refreshing and sweet flavor profile to the dish!

Red Onion: Not only will sliced red onions add crunchiness to the salad, but it will add that hint of spice you often get with raw onions.

Italian-Style Vinaigrette: In this recipe, I made an Italian-style vinaigrette. However, if you’re strapped for ingredients and time, you can either use a store-bought vinaigrette or just use a mixture of extra virgin olive oil, white vinegar, salt, and pepper. If you keep it simple and just use oil and vinegar, then I recommend following the measurements in this recipe. A good rule of thumb is to always use a ratio of 2:1 or 3:1 of oil to vinegar. You could also try my balsamic vinaigrette recipe!

Pickled Beet Salad in a Big Bowl

Why Are Pickled Beets Good For You?

Pickled Beets are good for you because they have a multitude of vitamins, minerals, and antioxidants. For one 3.5oz serving, they have a 20% daily value (DV) of folate and 14% of manganese, which can help with growth, development, and heart health.

Research has even linked beet consumption with improved athletic performance and anti-inflammatory effects. It’s recommended to eat beets regularly in order to experience and maximize any benefits.

How Much Potassium in Pickled Beets?

In one 3.5oz or 100-gram serving of pickled beets, you can get 7% of your daily value (DV). However, when you add red onions and red bell peppers to your serving from this recipe, you can increase your consumption of potassium by a few percentage points, as they are also good sources of potassium.

Will Pickled Beets Lower Blood Pressure?

Yes, pickled beets could lower blood pressure. In a study, where researchers analyzed older, overweight subjects, they found that consumption of beets lowered blood pressure. There are many studies that show the association between beet consumption and lower blood pressure.

Pickled Beet Salad Ready to Serve

How to Store This Pickled Beet Salad

You can store this quick pickled beet salad in an air-tight container in the refrigerator for maximum freshness. I wouldn’t recommend freezing this pickled salad, as it could ruin it.

How Long Does Pickled Beet Salad Last?

Pickled beet salad can last for about one week, on average, but up to 2 weeks max. If you want to make it last as long as possible, I recommend storing it in an air-tight container.

What Substitutions Can You Use?

Although this recipe is pretty simple, you can still find and use substitutions for some of the ingredients if you don’t have them on hand. If you don’t have white vinegar, you can always substitute balsamic vinegar or red wine vinegar. Balsamic vinegar pairs great with the sweet flavors of beets and can give the salad an extra depth of flavor and sweetness. You can also use yellow or orange bell peppers if you don’t have red bell peppers on hand.

If you don’t have access to fresh herbs, feel free to replace those asked in the recipe with dry herbs.

Lastly, you can add extra toppings to this salad like crumbled goat cheese, walnuts, and micro greens.

bowl reflected in window

More Salad Recipes to Try

pickled beet salad in a blue bowl close up

Quick Pickled Beet Salad with Onions and Red Bell Peppers

Audrey Sommer
This quick pickled beet salad is made with roasted beets, red bell peppers, red onions, and marinated with an Italian-style vinaigrette. It's a quick and simple recipe that will add a refreshing component to any meal.
4.92 from 36 votes
Prep Time 15 minutes
Total Time 15 minutes
Course Salad, Side Dish, Snack
Cuisine American
Servings 6
Calories 220 kcal

Ingredients
  

  • 6 medium-large roasted beets or two bunches
  • 1 red bell pepper sliced
  • ½ red onion sliced
  • ½ cup extra virgin olive oil
  • ½ cup white wine vinegar I use white Modena vinegar
  • 1 tbsp. honey
  • 1 garlic clove crushed or grated
  • 1 tsp. fresh thyme chopped
  • ½ tsp. oregano dried or fresh
  • ¾ tsp salt
  • 1 tsp. ground pepper
  • ½ tsp. red pepper flakes optional

Instructions
 

  • Cut the beets into 1-inch cubes.
  • Combine the beets, red bell peppers, and red onion into a large serving bowl.
  • Next, make the salad dressing. Combine the extra virgin olive oil, white wine vinegar, honey, fresh thyme, oregano, salt, pepper, and red pepper flakes in a large measuring cup or bowl. Stir with a whisk until the dressing is emulsified. You will have to whisk for about one minute for the vinegar and oil to emulsify.
  • Pour the dressing over the beets and other vegetables into the serving bowl. Stir to combine to ensure the dressing covers all of the vegetables.
  • This step is optional, but you can put plastic wrap or a silicone stretch lid on top and let it chill in the fridge for at least 30 minutes or overnight.
  • Serve and enjoy.

Nutrition Facts

Nutrition Facts
Quick Pickled Beet Salad with Onions and Red Bell Peppers
Serving Size
 
0
Amount per Serving
Calories
220
% Daily Value*
Fat
 
18
g
28
%
Saturated Fat
 
3
g
19
%
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
13
g
Sodium
 
365
mg
16
%
Potassium
 
362
mg
10
%
Carbohydrates
 
13
g
4
%
Fiber
 
4
g
17
%
Sugar
 
9
g
10
%
Protein
 
2
g
4
%
Vitamin A
 
821
IU
16
%
Vitamin C
 
32
mg
39
%
Calcium
 
34
mg
3
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Calories
220
Serving Size
 
0
Nutrition Facts

These values were taken from a nutrition calculator.

Keyword 15-minute meal, Dairy Free, Gluten-free, healthy meal prep, healthy salad, Pickled Beet Salad, Pickled Salad, Vegan
Tried this recipe and liked it?Leave a comment and 5-star rating on how it was!
Share on Facebook Share on Twitter
Audrey Sommer
Audrey Sommer

“We don’t live to eat, but eat to nourish our body and mind.”

Related Posts
pesto without pine nuts in a small bowl surrounded by herbs and walnuts

Pesto without Pine Nuts (Quick & Easy)

Pesto without pine nuts is a great pesto alternative for when you don’t have pine nuts on hand, don’t want to buy expensive nuts, or you’re just trying to use what’s left in your kitchen. Full of fresh and peppery flavor, this pesto is perfect paired with pastas, soups, salads, and bakes.

Read More »
Broccoli Rabe Substitutions raw broccoli rabe header image

Broccoli Rabe Substitutions

Learn the 15 broccoli rabe substitutions you can use in the kitchen when you’re in a pinch. Learn the best substitute for pasta dishes, salads, stir fries, and more.

Read More »
air fryer Italian sausage in air fryer basket

Air Fryer Italian Sausage

Air fryer Italian sausage is so quick and easy to make. Cook extra crispy sausage links in half the time using the air fryer method. Have your Italian sausage ready in 10 minutes or less, and serve with your favorite dishes and sides.

Read More »
colored milk in glasses best milk for smoothies

Best Milk for Smoothies

The best milk for smoothies depends on your diet preferences and the type of smoothie you’re making. Learn what the best milk is for fruit smoothies, green smoothies, protein smoothies, creamy smoothies, vegan smoothies, keto smoothies, and many more.

Read More »
Peanut-paradise-tropical-smoothie-with-peanuts

Peanut Paradise Tropical Smoothie

Enjoy this Peanut Paradise Tropical Smoothie as a quick snack, pre or post-workout snack, or with breakfast. Made with peanut butter, milk, frozen bananas, non-fat Greek yogurt, and protein powder, it’s a quick and healthy snack or meal option.

Read More »

18 Responses

  1. 5 stars
    Thanks for sharing the health benfits of beets. I am inspired to start including beets in my weekly meal plan. I like the tip of adding an acid to the boiling water to prevent them from bleeding out. I also love your roasted beet recipe. Thanks for sharing.

  2. 5 stars
    My husband came home with beets today and I was wondering what to do with them – glad I came across your article. This is a great dish and I am sure it will be added to my recipe box!

  3. 5 stars
    Beets are my favourite veg so this pickled beet salad is perfect for me. It’s seasoned so well with oregano and thyme and the vinaigrette adds the perfect finishing touch.

    1. Thank you! Yes, this recipe has opened many people up to beets when I have given it to them. Definitely give it a try!

    1. Yes, I highly recommend you try that! You never know, you could have a few new beet lovers in the family!

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Free Newsletter Sign Up!

“Join the Audreythena Food Goddess Newsletter to receive free healthy recipes, original interviews with other food bloggers, and information on how to live sustainably and healthy food for weight loss.”

Recent Posts