Quick Description: A vibrant, protein-packed salad with earthy beets, creamy feta, and zesty lemon-garlic dressing – light, satisfying, and perfect for WW.
Servings: 4 | Prep Time: 10 mins | Total Time: 10 mins | WW SmartPoints: 3 per serving
Dietary Badges: Vegetarian, Gluten-Free, High-Fiber, WW-Friendly
Ingredients
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 medium cooked beets, peeled and diced
- ¼ cup crumbled feta cheese (reduced-fat for lower points)
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 clove garlic, minced
- Salt and pepper to taste
- Fresh parsley, chopped (for garnish)
Instructions
- Combine the base ingredients: In a large bowl, add the drained chickpeas and diced beets. Toss gently to combine.
- Prepare the dressing: In a small bowl, whisk together olive oil, lemon juice, minced garlic, salt, and pepper until emulsified.
- Dress the salad: Pour the dressing over the chickpeas and beets. Toss gently to coat everything evenly.
- Add feta: Sprinkle crumbled feta over the salad and fold gently to combine without mashing the beets.
- Garnish and serve: Top with fresh chopped parsley. Serve immediately, or refrigerate for later use.
Additional Notes:
- Make Ahead: Dressing can be mixed in advance and stored in the fridge for up to 3 days. Combine with salad before serving.
- Flavor Tip: Let the salad chill 15–20 minutes to allow flavors to meld.
Step-by-Step Cooking Guide
Step 1: Prep the Veggies
- Dice cooked beets evenly for consistent texture.
- Tip: If using roasted beets, peel them while warm – the skin slips off easily.
Step 2: Mix the Dressing
- Whisk olive oil, lemon juice, garlic, salt, and pepper until smooth.
- Tip: For a lighter version, you can reduce olive oil to 1 tbsp and add 1 tbsp water to maintain dressing volume.
Step 3: Toss Salad
- Combine chickpeas and beets first, then drizzle dressing.
- Tip: Toss gently to avoid breaking beets and maintain visual appeal.
Step 4: Add Feta & Garnish
- Fold in feta and parsley carefully.
- Tip: Using reduced-fat feta keeps points low without sacrificing flavor.
Ingredient Notes & Substitutions
- Chickpeas: Canned is easiest; cook dried chickpeas if you prefer fresh.
- Beets: Roasted or boiled work fine; canned beets are convenient but rinse for best taste.
- Feta: Reduced-fat version cuts SmartPoints. Goat cheese or ricotta can be used (adjust points).
- Olive Oil: You can use 1 tbsp olive oil + 1 tbsp water to reduce points further.
- Parsley: Optional for garnish; fresh herbs like dill or mint also work well.
Recipe Variations & Serving Suggestions
- Add crunch: Sprinkle 1–2 tbsp roasted pumpkin seeds (track points separately).
- Add more protein: Grilled chicken breast or hard-boiled eggs pair beautifully.
- Serve as: A light lunch, side salad, or topping for whole-grain toast.
Storage & Make-Ahead
- Fridge: Store in an airtight container for up to 3 days.
- Reheating: Best served cold or at room temperature; no reheating needed.
- Make-ahead tip: Keep dressing separate if prepping in advance to maintain beet texture.
Nutrition & WW SmartPoints (Per Serving, 4 servings)
- Calories: 180 kcal
- Carbs: 20 g
- Protein: 6 g
- Fat: 9 g
- Fiber: 6 g
- WW SmartPoints: 3
Dietary Highlights: Vegetarian, Gluten-Free, High-Fiber, Low SmartPoints
FAQ
Q: Can I use raw beets?
A: Yes, but they must be peeled and roasted or boiled first; raw beets are too hard for a salad.
Q: Can I make this vegan?
A: Replace feta with ¼ cup roasted tofu or omit cheese. Points may drop slightly.
Q: How long does this salad last?
A: 3 days in the fridge. Feta may soften over time; toss before serving.
Q: Can I reduce points further?
A: Use 1 tbsp olive oil + 1 tbsp water and reduced-fat feta – salad becomes 2 points per serving.
