Beetroot, Chickpea, and Capsicum Salad
Lunch • India
How to Make Beetroot, Chickpea, and Capsicum Salad (Traditional & Healthy Version)
Beetroot, Chickpea, and Capsicum Salad is a vibrant, nutrient-packed dish that celebrates India’s love for wholesome vegetarian fare. Commonly enjoyed in homes across the country, this salad combines the earthy sweetness of beetroot (chukandar), the protein-rich goodness of chickpeas (chana), and the crunchy bite of capsicum (shimla mirch). The addition of regional spices like roasted jeera powder and a drizzle of lemon juice enhances the flavor, making it both refreshing and satisfying. This salad is perfect for lunch, especially in the warmer months, and is often prepared during festivals like Holi or as a light meal during Navratri fasting periods. Its ease of preparation, minimal oil usage, and reliance on fresh, seasonal vegetables make it a staple among health-conscious Indian families. The salad’s riot of colors and flavors represent the diversity of Indian cuisine, making it a great choice for those looking to incorporate nutritious, low-calorie meals into their daily routine.
Ingredients(for 1 medium bowl per person)
- 1 cup Beetroot (chukandar) (boiled and diced)
- 1 cup Chickpeas (kabuli chana) (boiled)
- 1/2 cup Capsicum (shimla mirch) (diced (any color))
- 1/4 cup Onion (pyaz) (finely chopped) - optional
- 1/4 cup Tomato (tamatar) (diced) - optional
- 2 tablespoons Lemon juice (nimbu ras) (freshly squeezed)
- 1/2 teaspoon Roasted cumin powder (bhuna jeera)
- to taste Rock salt (sendha namak) (or regular salt)
- 1/4 teaspoon Black pepper powder (kali mirch)
- 2 tablespoons Fresh coriander (dhaniya) (finely chopped)
- 1 teaspoon Olive oil or mustard oil (sarson tel) (optional, for extra flavor) - optional
Instructions
- 1
Wash and boil the beetroot and chickpeas separately until tender. Peel and dice the beetroot, and drain the chickpeas.
10 minutes
Pressure cook beetroot for faster results; soak chickpeas overnight for quicker boiling.
- 2
Dice capsicum, onion, and tomato, and chop fresh coriander leaves.
5 minutes
Use green, yellow, or red capsicum for a colorful salad.
- 3
In a large mixing bowl, combine the boiled chickpeas, diced beetroot, capsicum, onion, and tomato.
3 minutes
Mix gently to avoid breaking the chickpeas.
- 4
Add roasted cumin powder, rock salt, and black pepper powder to the bowl.
1 minute
Adjust spices as per your taste preference.
Why This Dish is Healthy
Beetroot, Chickpea, and Capsicum Salad is a healthy choice because it combines high-protein chickpeas with fiber-rich vegetables, which promote satiety and weight management. The absence of refined grains and minimal oil usage keeps it low in unhealthy fats. Fresh vegetables and spices used in Indian cuisine provide antioxidants and anti-inflammatory benefits, making this salad ideal for those seeking wholesome, nutrient-dense meals.
This salad is rich in plant-based protein from chickpeas, dietary fiber from beetroot and capsicum, and essential vitamins like vitamin C, B6, and folate. The minerals present include iron, magnesium, and potassium, supporting heart health and energy levels. Low in fat and calories, it aids digestion and helps maintain blood sugar levels. The use of lemon juice enhances iron absorption, making this a nutritionally balanced meal.
Pro Tips
- 💡Tip 1: Use freshly boiled chickpeas for best texture and taste.
- 💡Tip 2: Add a pinch of chaat masala for extra zing.
- 💡Tip 3: Chill the salad before serving for enhanced freshness.
Storage & Serving
Store the salad in an airtight container in the refrigerator for up to 24 hours. Avoid adding lemon juice and coriander until just before serving to keep flavors fresh. Do not freeze as the vegetables may lose their texture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 170.0 kcal |
