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
- 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)
- 1/4 cup Tomato (tamatar) (diced)
- 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)
Step-by-step instructions
Step 1 · Wash and boil the beetroot and chickpeas separately until tender
Wash and boil the beetroot and chickpeas separately until tender. Peel and dice the beetroot, and drain the chickpeas.
Step 2 · Dice capsicum
Dice capsicum, onion, and tomato, and chop fresh coriander leaves.
Step 3 · In a large mixing bowl
In a large mixing bowl, combine the boiled chickpeas, diced beetroot, capsicum, onion, and tomato.
Step 4 · Add roasted cumin powder
Add roasted cumin powder, rock salt, and black pepper powder to the bowl.
Step 5 · Drizzle lemon juice and 1 teaspoon olive oil or mustard oil (option...
Drizzle lemon juice and 1 teaspoon olive oil or mustard oil (optional) over the salad.
Step 6 · Mix everything thoroughly so the flavors are well combined
Mix everything thoroughly so the flavors are well combined.
Step 7 · Garnish with freshly chopped coriander
Garnish with freshly chopped coriander. Serve immediately or chill for 15 minutes before serving.
Why this recipe 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.
A note on tradition
Salads like this are popular in urban Indian households, especially during summer and festival fasting times such as Navratri. Beetroot is widely grown in northern India, and chickpeas are a staple across regions. Capsicum adds a modern twist, reflecting India’s evolving palate. These salads are often served as a light lunch or snack, and their preparation reflects the Indian emphasis on fresh, seasonal, and wholesome ingredients.