Penn Herb Wellness Guide

Know Your Roots Salad

Related recipes: Main Dishes, Salads, Dairy-Free
Know Your Roots Salad: Main Image

Quick Facts

Servings: 4
Prep Time: 40 min.
Cook Time: 2 hr. 30 min.
Total: 3 hr. 10 min.
Kath Younger
This salad seems intimidating, but it really just cooks itself—just chop the vegetables and turn on the oven.


  • 3 golden beets and stems
  • 1 large sweet potato
  • 2 cup water
  • 1 cup dry wheat berries
  • 2 Tbs sunflower seeds
  • 1 Tbs olive oil (plus 1 tsp)
  • 1 tsp cinnamon
  • 1/4 tsp cayenne pepper
  • 1 Tbs maple syrup
  • 2 Tbs apple cider vinegar
  • 1 tsp Dijon mustard
  • 2 cloves garlic, minced and divided
  • 1/4 tsp kosher salt
  • 2 grinds black pepper


  • Cut greens off beets. Loosely wrap beets in foil and bake at 425F for 45 minutes. Allow to cool and peel the skin off. Chop.
  • Chop sweet potato and rub with 1 Tbs olive oil, cinnamon, and cayenne pepper. Bake with beets for 45 minutes.
  • Combine wheat berries with water. Bring to boil and simmer for 45 minutes, until tender.
  • Saut beet greens in 1 tsp olive oil and 1 clove garlic.
  • Combine beets, sweet potato, wheat berries, beet greens, and sunflower seeds in a bowl.
  • Combine maple syrup, vinegar, mustard, 1 clove garlic, salt, and pepper in a jar. Shake to combine.
  • Pour over salad.

Nutrition Facts

Calories 287
  Calories from Fat 82 (29%)
(15%)Total Fat 9g
(7%)Saturated Fat 1g
Polyunsaturated Fat 3g
Monounsaturated Fat 5g
(0%)Cholesterol 0mg
(21%)Sodium 503mg
(14%)Potassium 475mg
Total Carbohydrate 45g
(24%)Dietary Fiber 6g
Sugars 12g
Sugar Alcohols 0g
(15%)Protein 8g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

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The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2021.