Pantzarosalata(Beetroot Salad) - Recipe

Pantzarosalata(Beetroot Salad) - Recipe

Beetroot-a superfood!


Prep time

Cook time

Total time

Difficulty Degree


15 minutes

30-40 minutes

40 minutes


4 persons


The beetroot is the taproot portion of the beet plant. Taproots and their leaves (called beet greens) are edible. Beetroots may be used in juices, soups or in salads.

Yield: Makes 1 salad bowl for 4 people as a starter

You will need:

4-5 medium beetroots (preferably organic)

2-3 spring onions

½ bunch fresh coriander leaves chopped(parsley may be use instread)

4 tablespoons organic extra virgin olive oil

4 tablespoon red wine vinegar(or apple cider vinegar)

2 teaspoons sea salt and a pinch of ground white pepper-(optional) to taste

1 orange,5-6 walnuts or pecans for garnish


1.Wash the beetroots very well to remove any sand and dirt, and steam or boil for 30-40 minutes(should be ready when a sharp knive or a bamboo skewer  inserted into the cooked beetroot is coming out easily).

2.With a small knife cut the top and the stem of each beetroot and wash under running water(use disposable gloves to prevent the red colour from beetroots on the hands)
3.Cut the  beetroots in pieces/slices or any other shape of your choice, add the coriander, spring onions, garlic and mix with the olive oil, vinegar, salt and pepper.

4.Transfer the salad into a salad bowl or a plate/platter of your choice and garnish with the orange. Ready to serve-Enjoy!


Tip of the Chef

You may boil the beetroots overnight and prepare the salad the next day.

Beetroot salad may accompany any dish of the Cyprus cuisine as a starter.


Tip of the Nutritionist

Beetroot is of exceptional nutritional value; especially the greens, which are rich in calcium,iron and vitamins  A and C. Beetroots are an excellent source of folic acid and a very good source of fibre manganese and potassium. The greens should not be overlooked; they can be cooked up and enjoyed in the same way as spinach.

If you suffer from constipation eat beetroots more often-the results will surprise you very soon!


A 100g serving of raw beets provides:

43 calories   

2g protein   

0g fat     

10 carbohydrate

3g fibre      

Pantzarosalata(Beetroot Salad) - Recipe

If you suffer from constipation eat beetroots more often-the results will surprise you very soon!