🥗 Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
✨ Description:
This vibrant and hearty salad is packed with earthy sweetness from beets, creamy tang from feta, and the nutty bite of chickpeas. The lemon-garlic vinaigrette ties everything together with a zesty brightness. Great as a light lunch, picnic dish, or colorful side.
📝 Ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 medium cooked beets, peeled and diced
- ½ cup crumbled feta cheese
- ¼ cup olive oil
- 2 tablespoons fresh lemon juice
- 1 garlic clove, finely minced or grated
- 1 teaspoon Dijon mustard (optional for extra tang)
- Salt and black pepper, to taste
- 2 tablespoons fresh parsley, chopped (optional garnish)
- Arugula or baby spinach, optional for serving base
👩🍳 Instructions:
- Make the dressing: In a small bowl or jar, whisk together olive oil, lemon juice, garlic, Dijon mustard (if using), salt, and pepper until emulsified.
- Combine salad ingredients: In a large bowl, add chickpeas, diced beets, and crumbled feta.
- Toss: Drizzle the vinaigrette over the salad and gently toss to coat everything well.
- Garnish with chopped parsley.
- Serve chilled or at room temperature, optionally over a bed of greens like arugula or spinach.
🧠 Notes:
- Beets: Roasted, boiled, or steamed beets all work well. You can also use pre-cooked packaged beets for convenience.
- Feta: Use block feta for best flavor and texture. Goat cheese is a nice alternative.
- Make ahead: You can prep all ingredients ahead of time, but add feta just before serving for best texture.
💡 Tips:
- Balance flavors: Add a touch of honey to the dressing if your beets are very earthy.
- Add crunch: Toss in some toasted walnuts, sunflower seeds, or pumpkin seeds.
- Add herbs: Fresh mint or dill adds a refreshing dimension.
- Turn it into a meal: Add quinoa or farro to make it a heartier bowl.
🍽️ Servings:
Serves 3 to 4 as a side, or 2 as a light main course.
🔍 Nutritional Info** (per serving, based on 4 servings):
- Calories: ~220 kcal
- Protein: 7g
- Fat: 14g
- Carbohydrates: 18g
- Fiber: 5g
- Sugar: 4g
- Sodium: Depends on feta and added salt (approx. 350-450mg)
🌿 Health Benefits:
- Chickpeas: High in fiber and plant-based protein; support digestion and satiety.
- Beets: Rich in antioxidants, folate, and nitrates that promote heart health.
- Feta: Provides calcium and a creamy texture with less fat than many cheeses.
- Lemon-Garlic Dressing: A healthy, flavor-packed alternative to creamy dressings.
❓ Q&A:
Q: Can I use canned beets?
A: Yes! Just drain and dice them. Rinse if packed in brine for a cleaner taste.
Q: What if I don’t have Dijon mustard?
A: You can skip it or substitute with a little vinegar or even a dash of prepared yellow mustard.
Q: Is this salad vegan-friendly?
A: Not as written, but just skip the feta or use a vegan feta alternative.
Q: Can I make this ahead?
A: Yes! It holds up well for a day or two. Add feta and fresh herbs just before serving for best results.