Fresh Chickpea, Beet and Feta Salad Recipe
A vibrant Mediterranean-inspired salad featuring protein-rich chickpeas, earthy roasted beets, and tangy feta cheese. This Chickpea Beet and Feta Salad is perfect for meal prep, packed with about 20g of protein per serving, and tastes even better the next day as the flavors meld beautifully together.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour
- Yield: 4 servings 1x
- Category: Salad
- Method: Roasting
- Cuisine: Greek, Mediterranean
- Diet: Vegetarian
Ingredients
Scale
Salad Ingredients
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 medium beets, roasted, peeled, and diced
- 1/3 cup feta cheese, crumbled
- 1/4 small red onion, thinly sliced
- 2 tbsp fresh parsley, chopped
- 1 tbsp fresh mint, chopped (optional)
Dressing Ingredients
- 2 tbsp olive oil
- 1 tbsp red wine vinegar
- 1 tsp lemon juice
- 1/2 tsp honey or maple syrup
- Salt and black pepper, to taste
Instructions
- Roast Beets: If your beets are not already roasted, preheat the oven to 400°F (200°C). Wrap each beet individually in aluminum foil and bake for 40-45 minutes until they are fork-tender. Remove from oven, let cool, then peel and dice the beets.
- Combine Salad Ingredients: In a large mixing bowl, add the drained chickpeas, diced roasted beets, thinly sliced red onion, chopped parsley, chopped mint (if using), and crumbled feta cheese. Gently toss these ingredients to mix while being careful not to break the beets.
- Make Dressing: In a small bowl or jar, whisk together olive oil, red wine vinegar, lemon juice, honey or maple syrup, salt, and black pepper until the dressing is emulsified and well combined.
- Toss Salad with Dressing: Pour the dressing over the chickpea and beet mixture. Toss gently again to evenly coat all ingredients with the dressing.
- Rest and Serve: Allow the salad to sit for 10-15 minutes at room temperature so the flavors meld together. Serve chilled or at room temperature, optionally garnished with extra herbs or toasted nuts.
Notes
- Roasting your own beets provides the best flavor, but pre-cooked unsweetened beets are a great shortcut.
- Toss gently to avoid breaking the delicate roasted beet pieces.
- Let the salad rest to develop and deepen the flavors; it tastes better after sitting for some time.
- For a dairy-free option, use vegan feta cheese.
- Store the salad in an airtight container in the refrigerator for up to three days; the beets may color other ingredients, enhancing the vibrant appearance.
Keywords: Chickpea salad, beet salad, feta cheese salad, Mediterranean salad, high protein vegetarian, meal prep salad, roasted beets, healthy lunch salad
