Description
For the Salad
1 can (15 oz) chickpeas, drained and rinsed
2 medium beets, roasted and diced
1/2 cup feta cheese, crumbled
1/4 cup red onion, thinly sliced
1/4 cup fresh parsley, chopped
1/4 cup walnuts, toasted and chopped
For the Lemon-Garlic Vinaigrette
3 tablespoons olive oil
2 tablespoons fresh lemon juice
1 teaspoon lemon zest
1 clove garlic, minced
1 teaspoon Dijon mustard
1/2 teaspoon honey
Salt and black pepper, to taste
Directions
In a small bowl, whisk together olive oil, lemon juice, lemon zest, garlic, Dijon mustard, honey, salt, and black pepper. Set aside.
In a large bowl, combine chickpeas, roasted beets, feta cheese, red onion, parsley, and toasted walnuts.
Drizzle the lemon-garlic vinaigrette over the salad and toss gently to combine.
Serve immediately or let sit for 10 minutes to allow flavors to meld.
Prep Time: 10 minutes, Cooking Time: 40 minutes (if roasting beets), Total Time: 50 minutes, Kcal: 280 per serving, Servings: 4
Step-by-Step Guide
1. Roast the Beets: Preheat oven to 400°F (200°C). Scrub beets, wrap individually in foil, and place on a baking sheet. Roast for 40-60 minutes until tender. Let cool, then peel and dice.
2. Prepare Components: While beets roast, drain and rinse chickpeas. Thinly slice red onion and chop parsley. Toast walnuts in a dry pan over medium heat for 3-5 minutes, then chop.
3. Make the Vinaigrette: In a small bowl, combine olive oil, fresh lemon juice, lemon zest, minced garlic, Dijon mustard, and honey. Whisk vigorously until emulsified. Season with salt and pepper.
4. Assemble the Salad: In a large mixing bowl, combine chickpeas, diced beets, crumbled feta, red onion, parsley, and walnuts.
5. Dress and Toss: Drizzle the vinaigrette over the salad. Using a large spoon or spatula, toss gently until all ingredients are evenly coated.
Serving Suggestions
This vibrant salad is versatile. Serve it as a hearty standalone lunch. It pairs beautifully with grilled chicken, fish, or lamb for a complete dinner. For a picnic or potluck, transport the dressing separately and toss just before serving to maintain texture. Spoon it over a bed of peppery arugula or spinach to add more greens.
How-to Summary
Roast and dice beets. Whisk together olive oil, lemon juice, zest, garlic, mustard, and honey for the dressing. In a large bowl, combine chickpeas, beets, feta, red onion, parsley, and toasted walnuts. Drizzle with dressing, toss gently, and serve.
Frequently Asked Questions
Can I use canned beets? Yes, for a quicker option. Drain and rinse one can of sliced or diced beets. Note that roasted beets provide a deeper, sweeter flavor.
How do I store leftovers? Store in an airtight container in the refrigerator for up to 2 days. The beets will continue to color the other ingredients, but the flavor remains excellent.
Is there a substitute for feta? Goat cheese or dairy-free alternatives like vegan feta work well. For a different twist, try salty halloumi, grilled and cubed.
Can I make this salad ahead? Yes, but keep components separate. Combine the chickpeas, onion, parsley, and dressing in one container. Store beets, feta, and walnuts separately. Assemble and toss just before serving.
How can I make it nut-free? Omit the walnuts or replace them with sunflower or pumpkin seeds for a similar crunch without allergens.
Common Mistakes to Avoid
- Over-dressing the salad: Start with half the vinaigrette, toss, then add more as needed. A soggy salad loses its appeal.
- Using raw garlic without mincing finely: Large pieces can be overpowering. Mince the garlic or press it for a smooth, integrated flavor.
- Skipping the toasting step for walnuts: Toasting unlocks essential oils, enhancing flavor and crunch significantly.
- Not letting the salad rest: Allowing it to sit for 10 minutes after tossing lets the flavors meld beautifully.
Conclusion
This Chickpea and Beet Salad is a perfect harmony of earthy, tangy, and crunchy textures. With its simple preparation and robust flavors, it’s a nutritious dish that’s as satisfying as it is colorful. By following the detailed steps and tips, you can avoid common pitfalls and create a standout salad perfect for any occasion. Enjoy this wholesome, flavorful meal that proves healthy eating can be deliciously simple.
