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Fresh Chickpea, Beet and Feta Salad

Fresh Chickpea, Beet and Feta Salad for Vibrant Health

This Fresh Chickpea, Beet and Feta Salad combines Mediterranean flavors and vibrant colors, providing 20 grams of protein per serving.
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Prep Time 15 minutes
Cook Time 45 minutes
Resting Time 15 minutes
Total Time 1 hour 15 minutes
Servings: 4 servings
Course: Appetizers
Cuisine: Mediterranean
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 2 cups Chickpeas Provides protein and fiber; substitute with other beans if desired.
  • 2 medium Beets Adds natural sweetness and color; roast fresh or use pre-cooked for convenience.
  • 1 cup Feta Cheese Offers creaminess and tang; for a dairy-free option, use vegan feta.
  • 1 small Red Onion Adds a sharp bite; can be replaced with green onions for a milder flavor.
  • 1/4 cup Fresh Parsley Brings freshness; can substitute with cilantro for a different flavor profile.
  • 1/4 cup Fresh Mint Enhances aroma and taste; can be omitted if not available.
For the Dressing
  • 1/4 cup Olive Oil Acts as a dressing base; substitute with avocado oil for a different flavor.
  • 2 tablespoons Red Wine Vinegar Provides acidity to balance flavors; white wine vinegar can be used as a substitute.
  • 2 tablespoons Lemon Juice Adds brightness; substitute with extra vinegar if needed.
  • 1 tablespoon Honey or Maple Syrup Introduces sweetness; can omit for a less sweet salad.
  • to taste Salt Essential for seasoning; adjust to personal taste.
  • to taste Black Pepper Essential for seasoning; adjust to personal taste.

Equipment

  • Oven
  • Mixing Bowl
  • Whisk
  • Spatula

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C). Wrap the beets in aluminum foil and place them on a baking sheet. Roast for 40-45 minutes until fork-tender.
  2. In a large mixing bowl, combine the cooked chickpeas, diced beets, and thinly sliced red onion. Add the chopped parsley, mint (if using), and crumbled feta cheese. Toss gently.
  3. In a small bowl or jar, whisk together the olive oil, red wine vinegar, lemon juice, and honey or maple syrup. Adjust seasoning with salt and pepper.
  4. Pour the dressing over the salad mixture and toss gently. Allow to rest for 10-15 minutes at room temperature.
  5. Serve chilled or at room temperature, topping with additional fresh herbs or toasted nuts if desired.

Nutrition

Serving: 1servingCalories: 320kcalCarbohydrates: 40gProtein: 20gFat: 14gSaturated Fat: 6gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 20mgSodium: 400mgPotassium: 600mgFiber: 10gSugar: 4gVitamin A: 300IUVitamin C: 15mgCalcium: 150mgIron: 3mg

Notes

Roasting fresh beets enhances their flavor. Letting the salad sit before serving intensifies flavors. Store in an airtight container for up to 3 days.

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