Watercress, Orange & Beet Salad
This vibrant Watercress, Orange & Beet Salad offers a delightful contrast of peppery greens, sweet citrus, and earthy beets, all brought together with a creamy, tangy dill-yogurt dressing. It's a quick, nutrient-dense dish perfect for a light meal or refreshing side.
For 4 servings
Prepare the Beets and Oranges: If using whole cooked beets, peel and slice them into 1/4-inch thick rounds or wedges. For the oranges, carefully cut off the top and bottom. Then, using a sharp knife, slice away the peel and white pith following the curve of the fruit. Working over a bowl to catch any juices, carefully segment the oranges by cutting along the membranes to release the individual segments.
Make the Dressing: In a small bowl, whisk together the Greek yogurt, fresh lemon juice, chopped fresh dill, extra virgin olive oil, honey or maple syrup (if using), sea salt, and freshly ground black pepper until smooth and well combined. Taste and adjust seasoning as needed.
Prepare the Watercress: Gently wash and thoroughly dry the watercress. Remove any thick, woody stems. Place the clean watercress in a large salad bowl.
Assemble the Salad: Arrange the segmented orange pieces and sliced beets over the watercress. If using, scatter the thinly sliced red onion over the salad for an extra bite.
Dress and Serve: Drizzle the prepared yogurt-dill dressing generously over the salad. Sprinkle with the toasted pumpkin seeds. Toss gently just before serving to combine all ingredients. Serve immediately to enjoy the crispness of the watercress.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Pre-cook Beets: Save time by using pre-cooked, vacuum-sealed beets available in most grocery stores. If cooking from scratch, roast or boil them until tender, then peel and slice.
- 2Toasting Seeds: For maximum flavor and crunch, lightly toast pumpkin seeds in a dry skillet over medium heat for 2-3 minutes until fragrant and slightly golden. Let cool completely before adding to the salad.
- 3Dressing Ahead: The yogurt dressing can be made up to 2 days in advance and stored in an airtight container in the refrigerator. Whisk again thoroughly before using.
- 4Prevent Soggy Salad: Always dress the salad just before serving to keep the watercress crisp and prevent it from becoming soggy, ensuring the best texture.
Adapt it for your goals.
Cheese Addition
Crumble some goat cheese or feta over the salad for a salty, tangy counterpoint that pairs beautifully with beets and oranges.
Nut/Seed SwapNut/Seed Swap
Substitute toasted walnuts, pecans, or sunflower seeds for pumpkin seeds for a different nutty flavor and crunch.
Green BaseGreen Base
While watercress offers a unique peppery bite, you can use baby spinach, arugula, or a spring mix as an alternative green base.
Why this is on our healthy list.
Rich in Antioxidants
Beets and oranges are packed with antioxidants like betalains and Vitamin C, which help combat oxidative stress and support cellular health and immunity.
Digestive Health
Watercress and beets are excellent sources of dietary fiber, promoting healthy digestion and regularity, while Greek yogurt provides beneficial probiotics for gut health.
Vitamin & Mineral Powerhouse
This salad is abundant in essential vitamins and minerals, including Vitamin K from watercress, Vitamin C from oranges, and folate from beets, supporting overall well-being and energy.
Frequently asked questions
You can prepare the beets, segment the oranges, and make the dressing a day in advance. Store them separately in airtight containers. Assemble and dress the salad just before serving to maintain the freshness and crispness of the watercress.
