Beetroot and Cucumber Chickpea Salad
Lunch • India
How to Make Beetroot and Cucumber Chickpea Salad (Traditional & Healthy Version)
Beetroot and Cucumber Chickpea Salad, known locally as Chukandar-Kheera Chana Salad, is a vibrant and nutritious lunch option popular in urban Indian homes and health-conscious communities. Combining the earthy sweetness of beetroot (chukandar), the crisp freshness of cucumber (kheera), and the protein-rich goodness of chana (chickpeas), this salad is a staple for those seeking balanced, plant-based meals. Traditionally, salads like this are enjoyed across North and West India, especially during the warmer months when fresh produce is abundant and light meals are preferred. With a refreshing twist of lemon (nimbu) and a sprinkle of roasted jeera (cumin), this salad is both delicious and rooted in Indian culinary heritage. The Beetroot and Cucumber Chickpea Salad is a versatile dish, often served during festivals like Holi and Diwali as part of a health-conscious thali. It’s also a favorite for those observing vrat (fasting) days or looking for a nutritious snack to break the fast. The blend of flavors and textures, combined with simple Indian spices, makes it suitable for lunchboxes and family gatherings. Its quick preparation and wholesome ingredients ensure that this salad is not only easy to make but also packed with nutrients, making it ideal for busy lifestyles and calorie tracking.
Ingredients(for 1 medium bowl per person)
- 1 medium, boiled and diced Chukandar (Beetroot) (Chukandar)
- 1 large, diced Kheera (Cucumber) (Kheera)
- 1 cup Chana (Chickpeas, boiled) (Kala chana or kabuli chana)
- 1 small, finely chopped Pyaaz (Onion) (Pyaaz) - optional
- 1 medium, diced Tomatar (Tomato) (Tomatar) - optional
- 1, finely chopped Green chili (Hari mirch) - optional
- 2 tablespoons, chopped Fresh coriander leaves (Dhania)
- 1 tablespoon Lemon juice (Nimbu ras)
- 1/2 teaspoon Roasted cumin powder (Bhuna jeera)
- As per taste Salt (Namak)
- 1/4 teaspoon Black pepper powder (Kali mirch)
Instructions
- 1
Boil the chukandar (beetroot) until soft, then peel and dice into small cubes.
10 minutes
Boil beetroot with a pinch of salt for enhanced flavor.
- 2
Rinse and boil chana (chickpeas) until tender. Drain excess water and let them cool.
10 minutes
Use kala chana for a more authentic Indian taste.
- 3
Dice the kheera (cucumber), tomatar (tomato), and pyaaz (onion) into small pieces.
5 minutes
Remove seeds from cucumber for a less watery salad.
- 4
In a large katori (bowl), combine diced beetroot, cucumber, chickpeas, tomato, onion, and green chili.
2 minutes
Mix gently to preserve the textures.
Why This Dish is Healthy
This salad is a healthy choice because it combines high-fiber vegetables with protein-rich chickpeas, making it filling yet low in calories. It’s ideal for weight management, supports digestive health, and provides a balanced meal for vegetarians. The absence of fried ingredients and use of fresh produce ensures maximum nutritional value. Natural spices enhance metabolism, and lemon juice adds Vitamin C for immunity, making this salad perfect for anyone tracking calories or seeking nutrient-dense Indian recipes.
This Beetroot and Cucumber Chickpea Salad is packed with dietary fiber, plant-based protein, and essential vitamins like Vitamin C, Vitamin B6, and folate. Beetroot provides antioxidants and minerals such as iron and potassium, while cucumber hydrates and offers a cooling effect. Chickpeas are rich in protein and complex carbohydrates, supporting muscle repair and sustained energy. The salad is low in fat and contains no cholesterol, making it suitable for heart health. Roasted cumin and lemon add digestion-friendly elements, and coriander boosts immunity.
Pro Tips
- 💡Tip 1: Soak and boil chickpeas overnight for softer texture and easier digestion.
- 💡Tip 2: Add lemon juice just before serving to preserve freshness and prevent sogginess.
- 💡Tip 3: Sprinkle a pinch of chaat masala for extra tang and authentic Indian flavor.
Storage & Serving
Store the salad in an airtight dabba (container) in the refrigerator for up to 24 hours. Add lemon juice and coriander leaves just before serving for maximum freshness. Avoid freezing as cucumber and beetroot may lose texture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 180.0 kcal |
