| Prep: 15 mins | Cook: 0 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 220 | 14g | 2g | 23g |
| sugars | fibre | protein | salt |
| 4g | 6g | 7g | 0.5g |
As a child of Montana’s vast landscapes, I’ve always had an affinity for the rustic and robust flavors typically found on a ranch. However, my culinary curiosity often drives me to explore diverse ingredients and inventive recipes. This is how I discovered the delightful Sea Beet and Chickpea Salad.
An Exploration of Flavors
My journey with this recipe began when I stumbled upon sea beet greens at a local farmer’s market. These greens are a coastal delight, offering a slightly salty, mineral-rich taste that is quite unique. While sea beet greens might not be a household staple for everyone, Swiss chard or spinach make excellent substitutes without sacrificing flavor or nutrition.
Health Benefits for the Conscious Eater
This salad is not only a flavor powerhouse but also a nutritional gem. Chickpeas, often referred to as garbanzo beans, are high in protein and dietary fiber, making them an excellent choice for vegetarians and anyone looking to boost their protein intake. Sea beet greens, much like their spinach and Swiss chard relatives, are loaded with vitamins A, C, and several essential minerals.
The inclusion of cherry tomatoes, red onion, and cucumber not only introduces vibrant colors but also adds a range of phytonutrients and antioxidants, which are beneficial for overall health. Fresh herbs like parsley and mint elevate the salad, offering detoxifying properties and aiding digestion. And let’s not forget the feta cheese (if you choose to include it), which adds a creamy tanginess while providing some calcium and protein.
The dressing for this salad, a simple mixture of extra virgin olive oil, lemon juice, red wine vinegar, and minced garlic, brings everything together harmoniously. Olive oil is rich in healthy monounsaturated fats and antioxidants, particularly vitamin E, while lemon juice and red wine vinegar add a zesty tang that makes every bite refreshingly satisfying.
This Sea Beet and Chickpea Salad is reminiscent of a Mediterranean chickpea salad, but with a coastal twist thanks to the sea beet greens. It pairs beautifully with grilled meats or fish, making it a versatile side for your next barbecue or a hearty vegetarian main course when served with a slice of crusty bread.
For more recipes that explore unusual but delicious greens, you might want to check out this guide or explore the health benefits of chickpeas. Happy cooking, and I hope you enjoy this Sea Beet and Chickpea Salad as much as I do!
What You’ll Need
- 1 cup cooked sea beet greens (or substitute Swiss chard or spinach)
- 2 cups cooked chickpeas (canned or freshly cooked)
- 1 cup cherry tomatoes, halved
- 1 small red onion, thinly sliced
- 1 cucumber, diced
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint leaves, chopped
- 1/4 cup crumbled feta cheese (optional)
- 1/4 cup extra virgin olive oil
- 2 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- 1 clove garlic, minced
- Salt and pepper to taste
Method
Step One
Rinse and cook the sea beet greens until tender. If using Swiss chard or spinach, ensure they are well-cooked. Let them cool before chopping into bite-sized pieces.
Step Two
In a large mixing bowl, combine the cooked sea beet greens (or substitute), cooked chickpeas, halved cherry tomatoes, sliced red onion, diced cucumber, chopped parsley, and chopped mint leaves.
Step Three
In a small bowl, whisk together the extra virgin olive oil, lemon juice, red wine vinegar, and minced garlic. Season with salt and pepper to taste.
Step Four
Pour the dressing over the salad mixture. Toss well to ensure all ingredients are evenly coated with the dressing.
Step Five
If using, sprinkle the crumbled feta cheese on top of the salad. Serve immediately or refrigerate until ready to serve.
