Beetroot salad with feta and hemp oil

Beetroot and feta are a classic combination that has stood the test of time. However, it is the cold-pressed hemp oil dressing that brings out the best in it. The nutty, slightly earthy flavor of hemp oil perfectly resonates with the natural sweetness of beetroot and the saltiness of feta. Additionally, hemp oil contains one of the most beneficial fatty acid profiles among all vegetable oils. This salad is ready in 15 minutes if you have roasted beets prepared the day before. I will show you how to assemble it and why it’s worth reaching for regularly.

KEY INFORMATION
• Hemp oil contains about 76–80% polyunsaturated fatty acids (PUFA) – one of the highest rates among vegetable oils (Callaway, Euphytica, 2004).
• The omega-6 to omega-3 ratio in hemp oil is about 3:1 – close to the optimal for humans (WHO recommends a maximum of 4:1).
• Hemp oil should only be used cold – the smoke point is about 165°C (Hemp Oil Canada, PMC 2020).
• Betaines in beetroot support liver function and lower homocysteine levels (Stea et al., Nutrients, 2020).

What does hemp dressing add to the beetroot salad?

Beetroots are a rich source of betaine, nitrates, and polyphenols, but many of their bioactive components are better absorbed in the presence of fats. Cold-pressed hemp oil provides about 76–80% polyunsaturated fatty acids, which Callaway (Euphytica, 2004) indicates as an exceptional profile compared to other vegetable oils. Regular olive oil has an omega-6 to omega-3 ratio of around 10:1, while hemp oil maintains this ratio at 3:1 – close to WHO recommendations.

The flavor of the hemp oil dressing is not just about nutritional value. The nutty note that accompanies this oil naturally complements the earthiness of beetroot and softens the saltiness of feta. USDA FoodData Central confirms that a tablespoon of hemp oil provides about 5 mg of vitamin E – a powerful antioxidant that protects fatty acids from oxidation. In this salad, the oil serves a dual purpose: as a flavor carrier and a source of nutrients.

We noticed in tests that the hemp dressing based on balsamic vinegar (rather than lemon juice) brings out the sweetness from freshly roasted beets that a regular vinaigrette cannot extract. Acetic acid and beet sugars create a brief, intense reaction on the taste buds – before you can reach for your fork a second time, the bowl is already empty.

Nutritional values – what does this serving provide?

One serving of the salad (200 g of beetroot, 30 g of feta, 2 tablespoons of hemp dressing, a handful of arugula, a handful of nuts) provides about 340–380 kcal, 9 g of protein, 24 g of fat (mostly healthy PUFA and MUFA), and 22 g of carbohydrates. The fiber from beetroot and arugula is about 5 g per serving. The salad is naturally gluten-free and rich in iron, potassium, and folic acid from beetroot.

Ingredients – what do you need?

Proportions for 2 servings. Beetroot baking time: 45–55 minutes (can be done the day before). Salad assembly time: 10 minutes.

• 3 medium beetroots (about 400–450 g, cooked or roasted)
• 60 g of feta cheese
• 2 large handfuls of arugula or mixed greens (about 80 g)
• a handful of walnuts (about 30 g)
• optional: 2 tablespoons of shelled hemp seeds for sprinkling
• 3 tablespoons of cold-pressed hemp oil
• 1 tablespoon of balsamic vinegar or lemon juice
• 1 teaspoon of honey or maple syrup
• salt and pepper to taste

How to prepare a salad with beetroot and hemp oil – step by step?

The salad comes together in 10 minutes if you have pre-cooked beets. Roasting the beets is the only time-consuming step – but you can do it in the evening and have a ready ingredient for several meals in the morning.

Step 1. Prepare the beets. Wash 3 beets and do not peel them before roasting. Wrap each beet individually in aluminum foil. Bake at 200°C for 45–55 minutes, until a fork goes in easily. Alternatively, boil in salted water for 35–40 minutes. Once cooled, peel with gloves (beetroot stains strongly) and cut into slices or quarters about 1 cm thick.

Step 2. Toasted nuts. Place walnuts in a dry pan. Toast over medium heat for 3–4 minutes, stirring until they start to smell fragrant. Remove from heat and set aside. Toasting intensifies the nutty flavor, which beautifully complements the hemp dressing.

Step 3. Make the dressing. In a jar or small bowl, combine 3 tablespoons of cold-pressed hemp oil, 1 tablespoon of balsamic vinegar, 1 teaspoon of honey, a pinch of salt, and freshly ground pepper. Shake or whisk together. Hemp oil does not emulsify as easily as olive oil – the dressing may separate after a while, which is normal. Shake again before drizzling.

Step 4. Prepare arugula and feta. Rinse the arugula and dry it on a paper towel or in a salad spinner. Crumble the feta with your hands or cut it into cubes. Larger pieces of feta have a better flavor impact than small crumbs.

Step 5. Assemble the salad. On a large plate or in bowls, lay out the arugula. Top with beet slices. Scatter pieces of feta and toasted nuts. Drizzle the hemp dressing evenly over the top – do this just before serving.

Step 6. Finishing touches. Sprinkle with 1–2 tablespoons of hulled hemp seeds for extra crunch and about 5 g of protein per serving. Set on the table and serve immediately – the arugula should remain crunchy when in contact with the dressing.

Tips and variations

The salad with beetroot and hemp oil is very versatile. Here are a few directions we have tested in practice:

Vegan version. Replace feta with smoked tofu cut into cubes or cashews cooked for 15 minutes in salted water – they take on a creamy texture similar to cheese. Substitute honey in the dressing with maple syrup. The salad remains just as filling and tasty.

Version with goat cheese. Goat cheese (chèvre) is a great substitute for feta – it is less salty, creamier, and contrasts well with beetroot. Slice it, optionally grill it for a moment for a golden crust.

Base for the salad. Instead of arugula, try baby spinach, a mesclun mix, or endive leaves. Use endive if you want to break the sweetness of the beetroot with a distinct bitterness. Baby spinach is milder and suitable for a kid-friendly version (without nuts).

Winter dressing. In the winter season, add 1/2 teaspoon of grated ginger and a pinch of cinnamon to the dressing – warm spices pair wonderfully with roasted beets. Also, check out our recipe for colorful salad with hemp dressing – similar base, different vegetables.

The most common mistake. Dressing the salad in advance causes the acidity of the dressing to wilt the lettuce leaves within 20–30 minutes. Always add the dressing just before serving or serve it separately at the table.

Frequently Asked Questions

Why does hemp oil go well with beet salad?

Hemp oil contains about 76–80% polyunsaturated fatty acids (PUFA (Callaway, Euphytica, 2004) and has a nutty flavor that perfectly complements the earthy sweetness of beets. The fats in hemp oil also enhance the absorption of antioxidants and betaine from beets, improving the bioavailability of the entire meal.

Can hemp oil be heated in dressing?

No – hemp oil has a smoke point of about 165°C and is particularly prone to oxidation when heated (Hemp Oil Canada, PMC 2020). Use it only cold: in dressings, drizzled over finished dishes, or as a finishing touch. Never fry with hemp oil.

How many kcal does a beet salad with hemp oil provide?

One serving of salad (200 g of beet, 30 g of feta, 2 tablespoons of hemp dressing, arugula, nuts) provides about 340–380 kcal, 9 g of protein, and 24 g of fat. A tablespoon of hemp oil contributes about 125 kcal and 14 g of fat (USDA FoodData Central, 2023).

Is the beet salad vegan?

The version with feta is not vegan. Cheese can easily be replaced with smoked tofu or cashews soaked in brine. Hemp oil, beets, and the base dressing are completely plant-based. Replace honey in the dressing with maple syrup for a fully vegan version.

How long can beet salad be stored?

Roasted beets last in the fridge for 4–5 days. Hemp dressing in a sealed jar – up to 5 days. Assemble the salad just before serving. Arugula and feta added to the beets with dressing will lose freshness after about 1–2 hours – do not store the assembled salad (USDA FoodData Central).

This article is for informational and educational purposes and does not replace consultation with a doctor. If you are pregnant, breastfeeding, taking medications, or have chronic conditions, consult the use of supplements or herbs with a specialist.

Author: Michał Waluk · Published: 2026-05-04 · Updated: 2026-05-04