Pantzaria Salata (Greek Beet Salad)

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Description

Pantzaria Salata is a classic Greek salad made from boiled or roasted beets, paired with garlic, olive oil, vinegar (or lemon), and sometimes thick Greek yogurt or feta. Known for its deep earthy sweetness and vibrant red color, this salad is refreshing, healthy, and easy to prepare. Traditionally served as part of a mezze spread or alongside grilled meats and seafood, it’s a dish that beautifully balances sweetness, tang, and creaminess.

 Ingredients For Pantzaria Salata (Greek Beet Salad)

  • 4 medium beets (fresh, with stems and leaves trimmed)

  • 2 cloves garlic (minced or crushed)

  • 3 tbsp extra virgin olive oil

  • 2 tbsp red wine vinegar (or fresh lemon juice)

  • Salt and black pepper (to taste)

  • Optional: ½ cup Greek yogurt or crumbled feta for creamy variation

  • Optional garnish: chopped parsley or dill

 Instructions

  1. Prepare Beets: Wash beets thoroughly. Boil in salted water for 40–50 minutes until fork-tender (or roast at 200°C / 400°F wrapped in foil for 50–60 minutes).

  2. Cool & Peel: Once cooked, let beets cool slightly. Peel skins off easily by rubbing with hands or paper towel.

  3. Slice/Dice: Cut beets into cubes, slices, or wedges.

  4. Make Dressing: In a bowl, whisk together olive oil, vinegar (or lemon), garlic, salt, and pepper.

  5. Combine: Toss beets in the dressing until well coated.

  6. Optional Creamy Version: Fold in Greek yogurt or top with feta.

  7. Serve: Chill for at least 30 minutes before serving to let flavors develop. Garnish with parsley or dill.

 Notes

  • Beets stain! Wear gloves while peeling if you want to avoid pink fingers.

  • Roasting beets gives a sweeter, more concentrated flavor compared to boiling.

  • The salad can be served cold or at room temperature.

 Tips

  • Add walnuts for crunch and omega-3s.

  • Pair with tzatziki, pita, or grilled fish for a full Mediterranean meal.

  • For a more authentic Greek touch, drizzle with a little red wine vinegar instead of lemon.

  • Store leftovers in the fridge in an airtight container for up to 3 days.

Servings

Serves: 4 people (side dish portion)

Nutritional Info (per serving, approx.)

  • Calories: 140

  • Protein: 2g

  • Carbohydrates: 14g

  • Dietary Fiber: 4g

  • Sugars: 9g

  • Fat: 9g

  • Saturated Fat: 1g

  • Sodium: 120mg
    (values vary depending on use of yogurt or feta)

 Health Benefits

  • Rich in antioxidants: Beets contain betalains that fight inflammation.

  • Boosts stamina: Nitrates in beets improve blood flow and energy.

  • Supports digestion: High fiber content promotes gut health.

  • Heart-healthy: Olive oil provides monounsaturated fats.

  • Bone & immune support: Garlic and vinegar aid immunity and digestion.

 Q & A

Q: Can I use canned or pre-cooked beets?
A: Yes! Just drain and rinse before dressing. The flavor is milder than fresh-roasted, but still works well.

Q: How long does Pantzaria Salata keep?
A: Up to 3 days refrigerated. The flavors even deepen as it chills.

Q: Can I make this vegan?
A: Absolutely. Just skip the yogurt/feta or use plant-based alternatives.

Q: Can I add greens?
A: Yes, beet greens (lightly sautéed or blanched) can be tossed in for added nutrition.

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