Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette

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Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette

Description:

This vibrant salad is a burst of flavors and colors! The earthy sweetness of the beets pairs perfectly with the creamy feta, hearty chickpeas, and a tangy lemon-garlic vinaigrette. It’s quick to prepare, refreshing, and full of nutrients—making it the perfect light lunch or side dish for any meal. The combination of savory and tangy flavors makes this salad irresistibly satisfying.

Ingredients:

  • 1 can (15 oz) chickpeas, drained and rinsed

  • 2 medium cooked beets, peeled and diced

  • ½ cup crumbled feta cheese

  • ¼ cup olive oil

  • 2 tablespoons lemon juice (freshly squeezed)

  • 1 garlic clove, minced

  • Salt and pepper (to taste)

  • 1 teaspoon honey or maple syrup (optional, for sweetness)

  • Fresh parsley (for garnish)

Instructions:

  1. Prepare the Vinaigrette:

    • In a small bowl, whisk together olive oil, lemon juice, minced garlic, salt, and pepper. Add honey or maple syrup for a hint of sweetness if desired. Set aside.

  2. Prepare the Salad:

    • In a large bowl, combine the chickpeas, diced beets, and crumbled feta cheese.

  3. Toss and Combine:

    • Pour the lemon-garlic vinaigrette over the salad ingredients and gently toss to combine, making sure everything is evenly coated.

  4. Garnish and Serve:

    • Garnish the salad with freshly chopped parsley and a little more salt and pepper, if desired.

    • Serve immediately, or refrigerate for 30 minutes to allow the flavors to meld together.

Notes:

  • You can roast the beets yourself by wrapping them in foil and baking them at 400°F (200°C) for about 45-60 minutes until tender.

  • For extra texture, consider adding some toasted nuts or seeds (such as sunflower seeds or walnuts) to the salad.

  • If you prefer a dairy-free version, you can substitute feta with a vegan cheese option or leave it out entirely.

Tips:

  • For a quicker prep, use pre-cooked beets, which can often be found in the refrigerated section of many grocery stores.

  • Make sure to rinse the chickpeas well to remove any excess salt or preservatives from the can.

  • If preparing ahead of time, it’s best to keep the dressing separate until ready to serve to maintain the salad’s freshness.

Servings:

This recipe serves 4 people as a side dish or 2 people as a light meal.

Nutritional Information (per serving):

  • Calories: 180-200 kcal (depending on feta and olive oil used)

  • Carbs: 30g

  • Protein: 7g

  • Fat: 9g

  • Fiber: 7g

  • Sodium: 250mg (depending on feta and salt added)

Benefits:

  • Rich in Fiber: This salad is high in fiber from the chickpeas and beets, promoting digestive health and fullness.

  • Packed with Antioxidants: Beets are rich in antioxidants and anti-inflammatory compounds, which support heart health.

  • High in Protein: Chickpeas provide a great plant-based protein source, making this salad filling and nutritious.

Q&A for the Recipe:

Q: Can I use canned beets instead of cooked beets?
A: Yes, canned beets are a great alternative if you’re short on time. Just make sure to rinse them well to remove any excess brine.

Q: Can I make this salad ahead of time?
A: Yes, you can make this salad ahead. Just keep the dressing separate until serving to prevent the salad from getting soggy.

Q: Can I substitute the feta cheese?
A: If you prefer a dairy-free version, you can leave out the feta or use a plant-based feta alternative.

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