Colorful Mediterranean Beets & Cabbage Chickpea Salad Recipe

Vibrant colors dance across the plate in this Mediterranean beets, cabbage, and chickpea salad that bursts with fresh, tangy flavors.

Crisp vegetables mingle with hearty legumes, creating a symphony of textures and tastes.

Each forkful delivers a punch of nutrition and zest that will wake up your taste buds.

The robust combination of ingredients brings a slice of Mediterranean sunshine right to your table.

Packed with wholesome goodness, this salad offers a perfect balance of earthiness and brightness.

Chopped herbs and a light vinaigrette tie everything together in a delightful culinary embrace.

Serve this salad as a standalone meal or a stunning side that will have everyone asking for seconds.

Quick Recipe Overview

Prep Time: 10 minutes

Cook Time:

Total Time: 10 minutes

Calories: 280 kcal

Servings: 5

Mediterranean Beets, Cabbage & Chickpea Ingredient List

• Cabbage: Provides a crisp, sturdy foundation with a mild peppery crunch, choose fresh and tightly packed heads for maximum texture.
• Arugula: Adds a peppery, slightly bitter bite that elevates the salad's complexity, select vibrant green leaves without wilting.

• Chickpeas: Hearty legumes offering protein and nutty flavor, opt for well-drained canned or freshly cooked chickpeas.
• Walnuts: Introduces delightful crunch and rich, earthy undertones, select halves or pieces with a golden, unbroken appearance.

• Beets: Brings sweet earthiness and stunning color, choose firm, deep-colored roots without soft spots.
• Feta Cheese: Delivers tangy, salty Mediterranean character, pick creamy, white chunks with balanced saltiness.
• Olives: Contribute briny, intense Mediterranean essence, select pitted varieties for easy eating.
• Avocado: Provides creamy smoothness and healthy fats, choose ripe but firm fruits without dark blemishes.
• Basil Leaves: Infuses fresh, aromatic herbaceousness, pick bright green leaves with no dark marks.
• Scallions: Offers mild onion sharpness, select crisp green stems with white bottoms.

• Lemon Juice: Brightens and tenderizes cabbage, use fresh-squeezed for maximum zestiness.
• Olive Oil: Binds ingredients with rich, smooth Mediterranean character, choose extra virgin for best flavor.
• Garlic: Adds deep, pungent undertone, select firm, compact cloves.
• Salt and Pepper: Enhances and balances overall flavor profile, use freshly ground when possible.

What Tools Help Build This Bold Salad

• Large Salad Bowl: Spacious container for mixing and preparing the salad ingredients.
• Cutting Board: Sturdy surface for chopping vegetables and other ingredients.
• Chef's Knife: Sharp blade for precise chopping of cabbage, beets, avocado, and herbs.
• Measuring Spoons: For accurate seasoning with salt and pepper.
• Salad Tongs or Large Spoon: Perfect for gently tossing and combining salad ingredients.
• Garlic Press (optional): Helpful for mincing garlic quickly and evenly.

Instructions for Roasting and Mixing Right

• Cabbage Foundation

Chop fresh cabbage into a large mixing bowl, creating a crisp green base that will capture all the vibrant Mediterranean flavors. Squeeze fresh lemon juice over the cabbage and add minced garlic, then gently massage the leaves to soften their texture and enhance their taste.

• Colorful Ingredient Layers

Scatter a rainbow of ingredients across the cabbage – plump chickpeas, peppery arugula, briny olives, earthy roasted beets, creamy avocado chunks, crumbly feta cheese, and fragrant basil leaves. Each component brings a unique character to the salad.

• Flavor Finishing

Drizzle high-quality olive oil across the salad, allowing it to glisten and bind all the ingredients. Season with sea salt and freshly ground black pepper to elevate the natural flavors. For an extra texture kick, sprinkle crunchy chopped walnuts on top.

• Fresh Serving

Gently toss all ingredients together, ensuring every bite contains a harmonious blend of Mediterranean goodness. Serve immediately to enjoy the salad at its peak freshness and vibrant flavor profile.

Add-On Flavors to Try Out

• Swap arugula with baby spinach for a milder green base that still packs nutrition.
• Replace chickpeas with grilled chicken or roasted tofu to create a heartier protein-packed version of the salad.
• Whisk tahini with lemon juice and a touch of honey to create a creamy Mediterranean-style dressing that elevates the entire salad's flavor profile.
• Prepare chopped vegetables and store separately in airtight containers for up to 2 days, assembling the salad just before serving to maintain maximum freshness and crisp textures.

Ways to Serve This as a Side or Main

• Picnic Perfect Plate: Pack this vibrant salad in a portable container for an outdoor lunch that screams Mediterranean freshness. Its sturdy ingredients hold up beautifully during travel and taste delicious at room temperature.
• Protein Power Bowl: Transform the salad into a hearty main course by adding grilled chicken, salmon, or tofu on top. This simple addition turns the light salad into a satisfying meal with extra protein and nutrition.
• Wine and Dine Pairing: Complement the salad's bright flavors with a crisp white wine like Sauvignon Blanc or a light rosé. The zesty citrus and herbal notes in the wine will enhance the salad's tangy and fresh Mediterranean profile.
• Leftover Magic: Store any remaining salad in an airtight container in the refrigerator, keeping the dressing separate to maintain ingredients' crispness. Enjoy within 1-2 days for the best taste and texture.

Chilling and Packing This Mediterranean Salad

• Refrigerator Freshness: Keep the salad in an airtight container in the refrigerator for up to 2 days. Separate wet ingredients like avocado and add them just before serving to maintain crisp textures.
• Quick Lunch Prep: Create a batch of this salad on Sunday for easy weekday lunches. Pack ingredients separately to prevent sogginess and mix just before eating for maximum flavor and crunch.
• Smart Ingredient Swaps: Replace arugula with spinach or kale if desired. Swap feta for goat cheese or plant-based alternatives to customize your salad while maintaining Mediterranean flavors.
• Nutritional Boost: Store chickpeas and chopped vegetables separately in the refrigerator to extend the salad's life. Add protein-rich quinoa or grilled chicken when reheating to transform the dish into a complete meal.

Vibrant Mediterranean Beets, Cabbage, and Chickpea Salad

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4.5 from 38 reviews

• Total Time: 10 minutes
• Yield: 5 1x

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Description

Hearty Mediterranean beets, cabbage, and chickpea salad blends tangy and earthy flavors from Greece and Lebanon. Fresh ingredients combine with zesty dressing, offering a nutritious palette that satisfies hunger while delighting palates.

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Ingredients

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• 1 cup (240 milliliters/8 oz) arugula
• 1 ½ cups (360 milliliters/12 oz) chickpeas, canned, rinsed, and drained
• 1 cup (240 milliliters/8 oz) cabbage, chopped (red or green)
• ½ cup (120 milliliters/4 oz) beets, peeled and chopped
• 1 avocado, peeled and chopped
• ⅓ cup (80 milliliters/2.7 oz) olives, pitted
• 2 tbsps (30 milliliters/1 oz) feta cheese, crumbled
• 2 scallions, chopped
• 1 tbsp (15 milliliters/0.5 oz) walnuts, chopped (optional)
• 1 garlic clove, minced
• Juice of ½ lemon
• 1 tbsp (15 milliliters/0.5 oz) olive oil
• 1 tbsp (15 milliliters/0.5 oz) basil leaves, chopped
• Salt and pepper to taste

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Instructions

1. Prep Base: Shred cabbage into thin ribbons in a large bowl, then coat with lemon juice and minced garlic, massaging until leaves become tender and fragrant.
2. Layer Ingredients: Incorporate chickpeas, arugula, Mediterranean olives, roasted beets, and feta cheese into the cabbage foundation, creating a colorful and textured landscape.
3. Enhance Flavor Profile: Gently fold in avocado chunks, torn basil leaves, and scallion rings, ensuring a balanced distribution of ingredients and harmonizing Mediterranean flavors.
4. Dress and Season: Drizzle extra virgin olive oil over the salad, then sprinkle sea salt and freshly ground black pepper to amplify the dish’s robust taste and aromatic qualities.
5. Finish and Serve: Delicately toss the salad to integrate all components, top with toasted walnuts for a satisfying crunch, and present immediately to maintain the vibrant essence of the fresh ingredients.

Notes

• Massaging Magic: Gently working lemon juice and garlic into cabbage softens leaves and intensifies flavor profiles.
• Texture Balance: Carefully layer ingredients to create a symphony of crunch, creaminess, and delicate bite in each forkful.
• Freshness First: Serve immediately after preparing to maintain crisp textures and vibrant ingredient integrity.
• Customization Tip: Swap ingredients like nuts or cheese to personalize the salad while keeping Mediterranean spirit intact.

• Prep Time: 10 minutes
• Category: Lunch, Dinner, Appetizer, Snacks
• Method: Blending
• Cuisine: Mediterranean

Nutrition

• Serving Size: 5
• Calories: 280
• Sugar: 3 g
• Sodium: 350 mg
• Fat: 16 g
• Saturated Fat: 2 g
• Unsaturated Fat: 14 g
• Trans Fat: 0 g
• Carbohydrates: 30 g
• Fiber: 9 g
• Protein: 7 g
• Cholesterol: 5 mg