Chickpea Beet Feta Salad
Description:
This vibrant and hearty salad combines sweet roasted beets, creamy feta cheese, and protein-packed chickpeas for a wholesome, Mediterranean-inspired dish. It’s perfect as a light lunch, side dish, or even a vegetarian main. The tangy vinaigrette ties all the flavors together beautifully.
Time Required:
Prep Time: 15 minutes
Cook Time: 35 minutes (for roasting beets)
Total Time: 50 minutes
Or use pre-cooked beets to reduce time to under 20 minutes.ingredients:
For the Salad:
1 can (400g) chickpeas, drained and rinsed
2 medium beets, roasted and cubed (or use pre-cooked beet
1/2 cup crumbled feta cheese
1/4 small red onion, thinly sliced
1/4 cup chopped fresh parsley or min
1 cup baby spinach or arugula (optional)
For the Dressing:
2 tbsp olive oil
1 tbsp balsamic vinegar (or lemon juice for a fresher taste)
1 tsp Dijon mustard
1/2 tsp honey or maple syrup
Salt & black pepper to taste
Instructions:
Roast the Beets (if using raw):
Preheat oven to 200°C (400°F). Wrap beets in foil and roast for 35–40 minutes until fork-tender. Let cool, peel, and cut into cubes.
Make the Dressing:
In a small bowl, whisk together olive oil, balsamic vinegar, mustard, honey, salt, and pepper until emulsified.
Assemble the Salad:
In a large bowl, combine chickpeas, beets, feta, red onion, and herbs. Add baby greens if using.
Dress & Toss:
Pour dressing over salad and toss gently to combine.
Serve:
Serve chilled or at room temperature. Optional: top with toasted walnuts or sunflower seeds for crunch.
Nutritional Information (Per Serving, approx. 1/4 of recipe)
Nutrient Amount
Calories ~260 kcal
Protein ~10g
Carbohydrates ~26g
Fiber ~7g
Sugars ~6g
Fat ~14g
Saturated Fat ~4g
Sodium ~380mg
Cholesterol ~15mg
Note: Values vary depending on specific brands and portion sizes. Common Questions & Answers
Q1: Can I use canned beets?
Yes! Canned or vacuum-sealed pre-cooked beets work well and save time.
Q2: Can I make this salad ahead of time?
Absolutely. It keeps well in the fridge for up to 3 days. Add leafy greens just before serving to avoid wilting.
Q3: Is this salad vegan?
Not by default (due to feta), but you can make it vegan by using dairy-free feta or omitting cheese.
Q4: What protein can I add?
For extra protein, try grilled chicken, tofu, or quinoa.
Q5: Can I use another cheese instead of feta?
Yes, goat cheese or fresh mozzarella are great alternatives.