Chickpea Salad with Beetroot and Yoghurt
Lunch • India
How to Make Chickpea Salad with Beetroot and Yoghurt (Traditional & Healthy Version)
Chickpea Salad with Beetroot and Yoghurt, known in many Indian homes as chana salad with dahi and chukandar, is a vibrant, protein-packed dish that beautifully blends the earthy flavors of chickpeas (kabuli chana), the natural sweetness of beetroot (chukandar), and the creamy tang of fresh dahi (curd/yoghurt). This salad is a staple in many Indian kitchens, especially during hot summers when light, cooling meals are preferred. Its origins can be traced to North Indian households, where such salads are commonly enjoyed for lunch or as a high-protein snack. The addition of common Indian spices such as roasted cumin (jeera) powder, chaat masala, and fresh coriander (dhaniya) leaves gives this dish an unmistakably desi flavor, making it both comforting and refreshing. The combination of boiled chickpeas and beetroot not only adds color but also provides a delightful texture contrast—soft, juicy beets with firm, nutty chana. Dahi lends a creamy richness, making the salad light, satisfying, and gut-friendly. It’s perfect for those seeking a wholesome, vegetarian Indian lunch that is both filling and low in calories. This salad is also popular during festivals like Navratri (with slight modifications), and is often served at family gatherings as a healthy alternative to fried snacks. Its adaptability to various dietary preferences makes it a favorite in Indian homes across regions.
Ingredients(for 1 medium katori (bowl) per person)
- 1 cup (soaked overnight & boiled) Kabuli chana (chickpeas) (chana)
- 1 medium (boiled & diced) Beetroot (chukandar)
- 1/2 cup (low-fat preferred) Curd (yoghurt) (dahi)
- 1/2 cup (diced) Cucumber (kheera)
- 1 small (deseeded & diced) Tomato (tamatar)
- 1/4 cup (finely chopped) Onion (pyaz)
- 2 tbsp (chopped) Fresh coriander leaves (dhaniya)
- 1/2 tsp Roasted cumin powder (bhuna jeera)
- 1/2 tsp Chaat masala
- 1/4 tsp Black salt (kala namak)
- 1 (finely chopped) Green chilli (hari mirch) - optional
- 1 tsp Lemon juice (nimbu ras)
Instructions
- 1
Soak kabuli chana overnight in plenty of water. Drain, rinse, and pressure cook with a pinch of salt for 4-5 whistles until soft but not mushy. Drain and cool.
10 minutes (plus soaking time)
Ensure chickpeas are cooked just right—soft but holding shape.
- 2
Boil beetroot in water until fork-tender (about 15-20 minutes). Peel, cool, and dice into small cubes.
15 minutes
To retain the color, add a pinch of salt while boiling beetroot.
- 3
In a large mixing bowl, combine boiled chana, diced beetroot, cucumber, tomato, onion, and green chilli (if using).
3 minutes
Pat dry vegetables to avoid extra moisture in the salad.
- 4
Add curd, roasted cumin powder, chaat masala, black salt, and lemon juice. Mix gently to combine all ingredients evenly.
2 minutes
Use chilled dahi for a refreshing taste, especially in summer.
Why This Dish is Healthy
This dish is a healthy choice because it’s low in calories yet high in protein and fiber, making you feel full for longer. The combination of chickpeas and fresh vegetables aids digestion and weight management. Yoghurt adds beneficial probiotics, while the absence of oil or fried ingredients keeps it light. It’s suitable for individuals looking for nutritious, balanced meals without compromising on authentic Indian flavors.
Chickpea Salad with Beetroot and Yoghurt is rich in plant-based protein, dietary fiber, and essential vitamins like folate, vitamin C, and B-complex. Beetroot provides antioxidants and iron, supporting healthy blood circulation. Dahi (curd) offers probiotics for gut health and calcium for strong bones. The salad is low in saturated fat and cholesterol, making it suitable for heart health. Fresh vegetables provide hydration, micronutrients, and phytonutrients, supporting overall immunity.
Pro Tips
- 💡Tip 1: Always use freshly boiled chana for best texture and taste.
- 💡Tip 2: For a festive look, garnish with pomegranate arils or grated carrot.
- 💡Tip 3: Slightly roasting spices like cumin enhances aroma and flavor.
Storage & Serving
Store the salad in an airtight container in the refrigerator for up to 24 hours. Mix in dahi just before serving to retain freshness and prevent sogginess.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 220.0 kcal |
