⭐ Chickpea, Beet & Feta Salad
with Lemon-Garlic Mediterranean Vinaigrette
Colorful • Antioxidant-rich • High-fiber • Mediterranean
🥗 Ingredients (4 servings)
For the Salad
1 can (15 oz) chickpeas, drained & rinsed
2 medium cooked beetroots, diced
(you can use roasted, steamed, or packaged cooked beets)½ red onion, finely sliced
1 cup cucumber, diced
1 cup cherry tomatoes, halved
¼ cup fresh parsley, chopped
¼ cup fresh mint, chopped (optional but very Mediterranean)
⅓ cup crumbled feta cheese
2 tbsp toasted walnuts or almonds (optional crunch)
For the Lemon-Garlic Vinaigrette
3 tbsp extra-virgin olive oil
Juice of 1 large lemon
1 large garlic clove, grated or minced
1 tsp Dijon mustard
1 tsp honey or maple (optional for balance)
½ tsp dried oregano
¼ tsp cumin (Mediterranean earthy depth)
Salt & black pepper to taste
👩🍳 Instructions
🔸 1. Prepare the Beets
Use one of the following:
Roasted: wrap in foil & bake 45–60 min at 200°C / 400°F
Boiled: simmer 30–40 min
Ready-cooked: simply dice
Let beets cool, then chop into 1 cm cubes.
🔸 2. Assemble the Salad
In a large bowl add:
chickpeas
beets
cucumbers
onions
tomatoes
parsley & mint
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:
olive oil
lemon juice
garlic
Dijon
honey
oregano
cumin
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
Add arugula or baby spinach for extra greens.
Add 1 avocado for creaminess.
Swap feta for goat cheese for a softer tang.
Add ½ cup cooked quinoa for an even more filling, protein-rich meal.
Add pitted olives for briny Mediterranean flavor.
🍋 Nutrition (approx. per serving)
Calories: 280–320
Protein: 10–12g
Fiber: 8–10g
Packed with antioxidants from beets + healthy fats from olive oil.
