🥗 Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
A vibrant Mediterranean salad packed with earthy beets, protein-rich chickpeas, creamy feta, and a bright lemon-garlic dressing. It’s colorful, nourishing, and perfect as a light lunch or a side dish.
🌿 Description
This salad balances sweet roasted beetroot, hearty chickpeas, salty feta, and fresh herbs. The lemon-garlic vinaigrette ties everything together with fresh acidity and classic Mediterranean flavor. It’s rich in fiber, plant protein, antioxidants, and heart-healthy olive oil.
Perfect for meal prep, gatherings, or a refreshing detox-style meal.
🥗 Ingredients (Serves 4)
For the Salad:
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2 medium beets (roasted, peeled & cubed)
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1 can (15 oz / 400g) chickpeas (drained & rinsed)
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½ cup crumbled feta cheese
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¼ small red onion (thinly sliced)
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2 tablespoons fresh parsley (chopped)
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1 tablespoon fresh mint (optional)
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2 cups arugula or baby spinach (optional base)
For the Lemon-Garlic Vinaigrette:
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3 tablespoons extra virgin olive oil
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1 ½ tablespoons fresh lemon juice
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1 small garlic clove (minced or grated)
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½ teaspoon Dijon mustard
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¼ teaspoon black pepper
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¼ teaspoon salt
🔥 Instructions
1️⃣ Roast the Beets
Preheat oven to 400°F (200°C).
Wrap whole beets in foil and roast 35–45 minutes until fork tender.
Cool, peel, and cube.
(Shortcut: Use pre-cooked vacuum-packed beets.)
2️⃣ Prepare Dressing
Whisk olive oil, lemon juice, garlic, Dijon, salt, and pepper until emulsified.
3️⃣ Assemble Salad
In a large bowl, combine beets, chickpeas, red onion, parsley, and mint.
Drizzle with vinaigrette and toss gently.
4️⃣ Finish
Sprinkle feta over top and serve over arugula or spinach if desired.
🌿 Nutrition Benefits
✔ High fiber (supports digestion)
✔ Plant-based protein from chickpeas
✔ Antioxidants from beetroot
✔ Heart-healthy fats
✔ Balanced blood sugar when portioned well
❓ Q & A
Q: Can I use canned beets?
Yes, just rinse and pat dry before using.
Q: Is this good for meal prep?
Yes! Store up to 4 days in the fridge. Add feta just before serving for best texture.
Q: Can I make it vegan?
Replace feta with avocado cubes or dairy-free feta.
Q: Can I add grains?
Yes, quinoa or farro works beautifully for a heartier salad.
Q: Does beetroot raise blood sugar?
Beets contain natural sugars, but when combined with fiber (chickpeas) and healthy fats (olive oil), the overall glycemic impact is moderated.
