Chickpea Salad with Beetroot, Tomato, Cucumber, Yoghurt
Lunch • India
How to Make Chickpea Salad with Beetroot, Tomato, Cucumber, Yoghurt (Traditional & Healthy Version)
Chickpea Salad with Beetroot, Tomato, Cucumber, and Dahi (yoghurt) is a vibrant, nutritious dish loved across India, especially during the warmer months. With its roots in the Indian tradition of hearty salads and chaats, this recipe brings together the earthy taste of chana (chickpeas), the sweet earthiness of beetroot, the juiciness of tomato, and the crispness of kheera (cucumber), all tied together with creamy dahi. It’s a staple during fasting periods like Navratri and is often served as a refreshing lunch or side dish during festivals and family gatherings. The combination of chickpeas and vegetables makes this salad not only filling but also rich in protein and fiber, supporting an active lifestyle. The inclusion of yoghurt imparts a tangy, cooling dimension, balancing the spices commonly found in Indian salads. Its simplicity, adaptability, and nutritional value have made this dish a favorite in both urban homes and traditional kitchens. Whether enjoyed on its own or as a part of a wholesome thali, this salad is perfect for those seeking healthy, flavorful Indian cuisine.
Ingredients(for 1 medium bowl per serving)
- 1 cup Boiled kabuli chana (chickpeas) (Soaked overnight and cooked)
- 1 small Beetroot (Boiled, peeled, and diced (chukandar))
- 1 medium Tomato (Diced (tamatar))
- 1 small Cucumber (Peeled and diced (kheera))
- 1/2 cup Dahi (yoghurt) (Low-fat or homemade)
- 1/2 tsp Roasted cumin powder (Bhuna jeera powder)
- 1 tbsp Lemon juice (Nimbu ras)
- 1 small Green chilli (Finely chopped (hari mirch)) - optional
- 2 tbsp Fresh coriander leaves (Chopped (dhaniya))
- 1/4 tsp Black salt (Kala namak)
- to taste Salt (Sendha namak for fasting)
Instructions
- 1
Boil kabuli chana (chickpeas) until soft. Drain and let them cool.
10 minutes
Soak chana overnight for better texture and digestion.
- 2
Boil beetroot until fork-tender. Peel and dice once cooled.
10 minutes
Beetroot can be pressure-cooked for faster results.
- 3
In a large bowl, combine boiled chickpeas, diced beetroot, diced tomato, and diced cucumber.
2 minutes
Pat vegetables dry to avoid excess moisture.
- 4
Add chopped green chilli (if using), roasted cumin powder, black salt, and regular salt. Mix gently.
1 minute
Adjust chilli quantity to your spice preference.
Why This Dish is Healthy
Chickpea Salad with Beetroot, Tomato, Cucumber, and Yoghurt is naturally low in calories, high in protein, and rich in fiber, making it ideal for weight loss and diabetes management. The combination of vegetables and legumes provides sustained energy, while yoghurt supports gut health. With no deep frying, minimal oil, and no refined grains, it’s a clean, wholesome choice for anyone seeking healthy Indian recipes.
This salad is a powerhouse of nutrients: chickpeas deliver plant-based protein and dietary fiber, supporting heart health and digestion. Beetroot offers iron, folate, and antioxidants, promoting blood circulation. Cucumber and tomato hydrate and provide vitamins A and C, boosting immunity. Dahi (yoghurt) adds probiotics and calcium, strengthening bones and improving gut health. Low in saturated fat and cholesterol, this salad fits perfectly into a balanced diet for weight management and overall wellness.
Pro Tips
- 💡Tip 1: Chill all ingredients before assembling for a refreshing taste.
- 💡Tip 2: For extra crunch, add a few pomegranate seeds or roasted seeds as garnish.
- 💡Tip 3: Always use fresh dahi to avoid sourness and separate the salad just before serving.
Storage & Serving
Store salad in an airtight container in the refrigerator for up to 24 hours. Mix in dahi just before serving to maintain freshness and avoid sogginess.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
