⭐ Chickpea, Beet & Feta Salad
with Lemon-Garlic Mediterranean Vinaigrette
Colorful • Antioxidant-rich • High-fiber • Mediterranean
🥗 Ingredients (4 servings)
For the Salad
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1 can (15 oz) chickpeas, drained & rinsed
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2 medium cooked beetroots, diced
(you can use roasted, steamed, or packaged cooked beets) -
½ red onion, finely sliced
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1 cup cucumber, diced
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1 cup cherry tomatoes, halved
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¼ cup fresh parsley, chopped
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¼ cup fresh mint, chopped (optional but very Mediterranean)
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⅓ cup crumbled feta cheese
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2 tbsp toasted walnuts or almonds (optional crunch)
For the Lemon-Garlic Vinaigrette
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3 tbsp extra-virgin olive oil
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Juice of 1 large lemon
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1 large garlic clove, grated or minced
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1 tsp Dijon mustard
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1 tsp honey or maple (optional for balance)
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½ tsp dried oregano
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¼ tsp cumin (Mediterranean earthy depth)
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Salt & black pepper to taste
👩🍳 Instructions
🔸 1. Prepare the Beets
Use one of the following:
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Roasted: wrap in foil & bake 45–60 min at 200°C / 400°F
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Boiled: simmer 30–40 min
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Ready-cooked: simply dice
Let beets cool, then chop into 1 cm cubes.
🔸 2. Assemble the Salad
In a large bowl add:
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chickpeas
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beets
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cucumbers
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onions
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tomatoes
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parsley & mint
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nuts (if using)
Do not add feta yet (to keep pieces intact).
🔸 3. Make the Lemon-Garlic Vinaigrette
In a small jar or bowl whisk together:
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olive oil
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lemon juice
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garlic
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Dijon
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honey
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oregano
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cumin
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salt & pepper
Taste and adjust acidity (more lemon) or salt.
🔸 4. Dress the Salad
Pour vinaigrette over the bowl and gently toss to coat everything.
Add feta on top and lightly fold in.
🍽️ Serve
Enjoy chilled or at room temperature.
Amazing with grilled chicken, salmon, or pita bread.
🌿 Mediterranean Tips & Variations
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Add arugula or baby spinach for extra greens.
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Add 1 avocado for creaminess.
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Swap feta for goat cheese for a softer tang.
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Add ½ cup cooked quinoa for an even more filling, protein-rich meal.
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Add pitted olives for briny Mediterranean flavor.
🍋 Nutrition (approx. per serving)
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Calories: 280–320
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Protein: 10–12g
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Fiber: 8–10g
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Packed with antioxidants from beets + healthy fats from olive oil.
