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Roasted Beet and Fennel Salad with Walnut Crumble⏱ 110 min total
Recipes

Roasted Beet and Fennel Salad with Walnut Crumble

Per 1 serving · 399 g · 19 ingredients

Calories
451
23%
of a 2,000 cal day
  • Protein
    10g
    8% of calories
  • Carbs
    43g
    36% of calories
  • Fat
    29g
    55% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Roasted Beet and Fennel Salad with Walnut Crumble (399 g) has 451 calories, with 10 g of protein, 43 g of carbohydrates and 29 g of fat. Most of its energy comes from fat (55% of calories). It is high in protein (20% DV), dietary fiber (50% DV) and Vitamin C (62% DV). Keep an eye on sodium and saturated fat, which provide 32% and 20% of the daily value.

Per 100 g
113cal
low energy density
Protein per 100 cal
2.2g
Net carbs
29g
carbs minus fiber
Fiber
14g
16 g sugar

High in

20%+ of the daily value

  • Protein20%
  • Dietary fiber50%
  • Vitamin C62%
  • Vitamin E26%
  • Vitamin K180%
  • Thiamine20%

Good source of

10–19% of the daily value

  • Vitamin A11%
  • Riboflavin (B2)18%
  • Niacin18%
  • Choline10%
  • Calcium15%
  • Zinc17%

Watch

20%+ of the daily value

  • Sodium32%
  • Saturated fat20%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 90 min
  1. 1

    Preheat the oven to 425°F.

  2. 2

    Trim beet greens and most of the stalks, scrub clean, and rub with about 1 tablespoon olive oil. Place in a baking dish with water reaching 1/4 inch up the sides, cover tightly with foil or a lid, and roast until fork-tender, 50–90 minutes. Cool until easy to handle.

  3. 3

    Slice fennel bulbs (reserve fronds), toss with about 1 tablespoon olive oil, a pinch of salt, and pepper. Spread on a sheet pan and roast until tender and browned, 20–25 minutes. Cool slightly.

  4. 4

    Peel the cooled beets under running water and slice thinly.

  5. 5

    Make the walnut crumb: In a skillet over medium heat, warm about 1 tablespoon olive oil. Add walnuts and toast about 1–2 minutes. Stir in the seasoned bread crumbs and cook until golden, about 2 minutes. Add crushed red pepper flakes and a pinch of salt; cook 30 seconds more. Transfer to a plate to cool.

  6. 6

    Make the vinaigrette: In a jar, combine remaining olive oil, lemon juice, Dijon, paprika, lemon zest, and orange zest. Season with salt and pepper; add a little maple syrup only if needed to balance tartness. Shake until emulsified.

  7. 7

    Assemble the salad: In a large bowl, combine the sliced beets, roasted fennel, chickpeas, parsley, dill, and some chopped fennel fronds. Add about half of the walnut crumb. Drizzle with vinaigrette and toss gently to coat; season to taste.

  8. 8

    Finish with orange segments and diced avocado, then sprinkle the remaining walnut crumb over the top. Serve immediately.

Vitamins & minerals

Amounts for 1 serving (399 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A101 μg
11%
Vitamin C56 mg
62%
Vitamin D0 μg
0%
Vitamin E4 mg
26%
Vitamin K216 μg
180%
Thiamine0.2 mg
20%
Riboflavin (B2)0.2 mg
18%
Niacin3 mg
18%
Vitamin B61 mg
40%
Folate (B9)220 μg
55%
Vitamin B120 μg
2%
Pantothenic acid1 mg
29%
Choline57 mg
10%

Minerals

NutrientAmount% Daily Value
Calcium152 mg
15%
Iron4 mg
48%
Potassium1,268 mg
27%
Magnesium98 mg
23%
Phosphorus226 mg
32%
Zinc2 mg
17%
Copper1 mg
58%
Manganese2 mg
66%
Selenium6 μg
11%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.3 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene16 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene1,150 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride4 μg—
Fructose0.4 g—
Galactose0 g—
Glucose1 g—
Glutamic acid2 g—
Glycine0.4 g—
Histidine0.2 g—
Hydroxyproline0 g—
Isoleucine0.3 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine0.4 g—
Maltose0.2 g—
Methionine0.1 g—
Monounsaturated fats16 g—
Phenylalanine0.4 g—
Polyunsaturated fats8 g—
Proline0.4 g—
Retinol0 μg—
Serine0.4 g—
Starch5 g—
Sucrose1 g—
Theobromine0 mg—
Threonine0.3 g—
Total omega 31 g—
Total omega 64 g—
Tryptophan0 g—
Tyrosine0.2 g—
Valine0.3 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 451 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 86min
    Walking (3.5 mph)
  • 54min
    Cycling (moderate)
  • 38min
    Running (6 mph)
  • 64min
    Swimming laps

Common questions

How many calories are in Roasted Beet and Fennel Salad with Walnut Crumble?

One serving of Roasted Beet and Fennel Salad with Walnut Crumble (1 serving) has 451 calories, which works out to 113 calories per 100 g. That is about 23% of a 2,000-calorie day.

Is Roasted Beet and Fennel Salad with Walnut Crumble high in protein?

It provides a solid 10 g of protein per serving (20% of the 50 g daily value), but protein supplies only 8% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Roasted Beet and Fennel Salad with Walnut Crumble keto-friendly?

It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 36% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Roasted Beet and Fennel Salad with Walnut Crumble?

726 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Roasted Beet and Fennel Salad with Walnut Crumble?

16 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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