Chickpea, Beet, and Feta Salad Recipe

Introduction

This Chickpea, Beet and Feta Salad combines earthy roasted beets with creamy feta and protein-packed chickpeas for a vibrant, satisfying dish. It’s easy to prepare and perfect as a light lunch or a delicious side. The fresh greens and tangy dressing bring everything together beautifully.

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 2 medium beets, roasted and chopped
• 1 cup crumbled feta cheese
• 2 cups fresh spinach or mixed greens
• 1/4 cup red onion, thinly sliced
• 1/4 cup sunflower seeds (optional)
• 3 tablespoons olive oil
• 2 tablespoons balsamic vinegar or lemon juice
• Salt and pepper, to taste

Instructions

1. Step 1: Preheat your oven to 400°F (200°C). Wrap the cleaned beets in aluminum foil and roast them for about 45 minutes, or until tender. Let cool, then peel and chop into bite-sized pieces.
2. Step 2: In a large bowl, place the fresh spinach or mixed greens as a base. Add the rinsed chickpeas, roasted beets, and thinly sliced red onion.
3. Step 3: Gently toss in the crumbled feta cheese, being careful not to break it up too much.
4. Step 4: In a small bowl, whisk together olive oil, balsamic vinegar or lemon juice, salt, and pepper. Pour this dressing over the salad and gently toss to combine evenly.
5. Step 5: Sprinkle sunflower seeds on top for extra crunch if desired. Serve fresh and enjoy as a main or side dish.

Tips & Variations

• Try adding fresh herbs like parsley or mint to brighten the flavors.
• Substitute goat cheese for feta if you prefer a tangier taste.
• Use quinoa or couscous to turn this salad into a heartier meal.
• For quicker prep, use pre-cooked or vacuum-packed roasted beets.

Storage

Store leftovers in an airtight container in the refrigerator for up to 2 days. The salad is best enjoyed fresh but can be gently reheated if desired. Keep sunflower seeds separate to maintain their crunch when storing.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use canned beets instead of roasting fresh ones?

Yes, canned beets work well and save time. Just drain and chop them before adding to the salad.

How can I make this salad vegan?

Simply omit the feta cheese or replace it with a plant-based cheese alternative. The salad will still be flavorful and filling.

Chickpea, Beet, and Feta Salad Recipe

Print Recipe

★★★★★

4.8 from 135 reviews

A vibrant and nutritious Chickpea, Beet, and Feta Salad featuring roasted beets, creamy feta cheese, and crunchy sunflower seeds tossed in a tangy balsamic dressing over fresh spinach or mixed greens. This wholesome salad makes a perfect light lunch or colorful side dish.

• Author: Naya
• Prep Time: 15 minutes
• Cook Time: 45 minutes
• Total Time: 1 hour
• Yield: 4 servings 1x
• Category: Salad
• Method: Roasting
• Cuisine: Mediterranean
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

Salad Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 2 medium beets, roasted and chopped
• 1 cup crumbled feta cheese
• 2 cups fresh spinach or mixed greens
• 1/4 cup red onion, thinly sliced
• 1/4 cup sunflower seeds (optional)

Dressing

• 3 tablespoons olive oil
• 2 tablespoons balsamic vinegar or lemon juice
• Salt and pepper, to taste

Instructions

1. Roast the Beets: Preheat your oven to 400°F (200°C). Clean and wrap the beets individually in aluminum foil. Place them on a baking sheet and roast for about 45 minutes until they are tender when pierced with a fork. Remove from the oven and let them cool before peeling and chopping into bite-sized pieces.
2. Prepare the Salad Base: In a large mixing bowl, add 2 cups of fresh spinach or mixed greens. This will serve as the fresh and leafy foundation of your salad.
3. Add Main Ingredients: Pour the rinsed chickpeas, roasted and chopped beets, and thinly sliced red onion onto the greens. These ingredients add texture and flavor diversity to the salad.
4. Incorporate Feta Cheese: Gently fold in 1 cup of crumbled feta cheese, making sure to mix it without breaking it down too much to keep some luscious texture.
5. Make the Dressing: In a small bowl, whisk together 3 tablespoons of olive oil and 2 tablespoons of balsamic vinegar or lemon juice. Season with salt and freshly ground pepper to taste. This tangy dressing enhances all the flavors of the salad.
6. Toss the Salad: Pour the dressing over the salad and gently toss everything together to ensure an even coating without wilting the greens.
7. Add Crunch and Serve: If desired, sprinkle 1/4 cup of sunflower seeds over the top for an added crunchy texture. Serve the salad fresh as a nutritious lunch or an elegant dinner side dish.

Notes

• Roasting the beets ahead of time allows you to prep this salad quickly when ready to serve.
• You can substitute balsamic vinegar with lemon juice for a brighter, citrusy flavor.
• Sunflower seeds are optional but add a delightful crunch to contrast the soft beets and creamy feta.
• For a vegan version, omit the feta cheese or replace it with a plant-based cheese.
• This salad keeps well for up to 2 days refrigerated, but dress it just before serving to avoid sogginess.

Keywords: Chickpea salad, beet salad, feta cheese, roasted beets, Mediterranean salad, healthy salad, vegetarian lunch