Source: "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo | Category: Diabetes-Friendly, Heart-Smart, Salads

Roasted Beet and Carrot Salad

You just can't "beet" the pretty colors in this nutrient-dense salad. The vinaigrette will stay free-flowing even in the refrigerator thanks to canola oil’s low saturated fat content.

Roasted Beet and Carrot Salad


  • 2 medium beets (about 8 oz/225 g total), peeled, cut into 8 wedges each
  • 1 medium carrot (about 3 oz/85 g), peeled, cut in half lengthwise, and cut into 2-inch (5-cm) pieces
  • 1 medium parsnip (about 3 oz/85 g), peeled, quartered lengthwise, and cut into 2-inch (5-cm) pieces
  • 1 tsp canola oil 5 mL
  • 4 cups (about 4 oz/115 g) packed spring greens 1 L
  • 1/2 cup thinly sliced red onion 125 mL
  • 1/4 cup golden raisins (optional) 60 mL
  • 1/4 cup (1 oz/28 g) pecan pieces, toasted 60 mL
  • Vinaigrette
  • 3 Tbsp balsamic vinegar 45 mL
  • 1 Tbsp plus 2 tsp canola oil 25 mL
  • 1/8 tsp dried red pepper flakes .5 mL
  • 1 medium garlic clove, minced
  • 1/4 tsp salt 1 mL
  • 1/4 tsp coarsely ground black pepper 1 mL


  • 1. Preheat oven to 425 °F (220 °C).
  • 2. Coat foil-lined baking sheet with cooking spray. Place beets, carrots, and parsnips on baking sheet. Drizzle evenly with 1 tsp (5 mL) canola oil and toss gently, yet thoroughly, to coat lightly. Arrange vegetables in single layer and bake 10 minutes; stir and bake additional 7 minutes or until beets are just tender when pierced with fork. Remove from heat and let stand to cool slightly, about 10 minutes.
  • 3. In small jar, combine vinaigrette ingredients, secure lid and shake well to blend thoroughly.
  • 4. Arrange equal amounts of salad greens on four salad plates. In following order, top salad with equal amounts of onion, roasted vegetables, raisins and pecans. Spoon vinaigrette evenly over all. Serve immediately for peak flavors.


4 servings

serving size

1 1/2 cups (375 mL)

nutritional analysis

Per Serving

Total Fat12 g
Saturated Fat1 g
Cholesterol0 mg
Carbohydrates14 g
Fiber3 g
Protein2 g
Sodium185 mg