My mum is the strictest food critic I know. Michelin inspectors have nothing on her. She doesn’t need a star system: one raised eyebrow tells you everything.
So when I make this salad for her, I’m not just cooking. I’m cooking for the jury.
Every time I put the plate down, I can’t help myself. Out comes The Beetroot Speech. How it’s packed with goodness. How it gives it that gorgeous colour. How a glass of beetroot juice is being studied by scientists for everything from blood pressure to stamina. How she should really be eating more of it.
She has heard The Beetroot Speech more times than either of us can count. She could probably deliver it herself. With slides.
She listens patiently. She nods. She takes a bite.
And then the eyebrow stays exactly where it is. Which, in our family, is a standing ovation. 🎉
That’s when I know this salad is a keeper. If it gets past my mum, it’ll get past anyone, including the people at your table who still think beetroot only comes pickled in a jar, staining everything a suspicious shade of purple-ish red.
Because roasted beetroot is a completely different vegetable. It turns sweet, jammy and almost caramelised. Add crunchy walnuts, crispy chickpeas and a tangy dressing, and you’ve got a salad that eats like a proper meal.
If you remember one thing: roasting changes everything. Same beetroot, completely different vegetable. (And yes, Mum, I’ll stop talking now.)
Serves: 2 as a main, 4 as a side · Prep: 15 min · Cook: 40 min
Ingredients
For the salad
- 4 medium beetroots (about 500 g), peeled and cut into wedges
- 1 tin chickpeas (400 g), drained and patted dry
- 1 tbsp olive oil
- 60 g walnuts
- 100 g rocket baby spinach or mixed salad leaves
- ½ small red onion, very thinly sliced
- A handful of fresh parsley or mint, chopped
- Salt and black pepper
- A couple of garlic cloves, whole and unpeeled
I sometimes sprinkle in some Herbes de Provence (fancy for mixed herbs) for a Mediterranean touch.
For the dressing
- 2 tbsp extra virgin olive oil
- 1 tbsp balsamic vinegar or lemon juice
- 1 tsp Dijon mustard
- 1 tsp maple syrup
- A pinch of salt
- Black pepper
Method
- Heat the oven to 200°C (180°C fan).
- Roast the beetroot. Toss the wedges with the olive oil, garlic, salt and pepper (and a sprinkle of herbes de Provence, if you like), spread them on a tray and roast for 20 minutes.
- Add the chickpeas. Tip them onto the same tray, stir, and roast for another 20 minutes, until the beetroot is tender and the chickpeas are golden.
- Toast the walnuts in a dry pan for 3–4 minutes until they smell nutty. Watch them, because they burn the moment you look away.
- Whisk the dressing ingredients together in a jar, or shake them with the lid on.
- Assemble. Lay the leaves on the plate, then add the warm beetroot and chickpeas, red onion, walnuts, and herbs. Drizzle with the dressing just before serving.
Tips
- Short on time? Use ready-cooked vacuum-packed beetroot (not the vinegar kind) and roast it for just 15 minutes with the chickpeas.
- Purple hands? Wear gloves when peeling, or embrace it as a temporary tattoo.
- Make it a lunchbox: pack the dressing separately so the leaves stay crisp.
Why it’s good for us (aka The Beetroot Speech, Abridged Edition)
Walnuts are one of the few plant foods rich in omega-3 (ALA), and the chickpeas add around 15 g of plant protein per serving when the salad is shared between two. Beetroot’s deep red colour comes from pigments called betalains, which researchers are studying for their antioxidant properties. Together, it’s a light, fresh plate that keeps you full until dinner.
Beetroot is also naturally rich in nitrates, which researchers have been studying for their effect on blood pressure and stamina. (Yes, Mum, this is the bit of the speech you’ve heard before.)
Over to you: who’s the toughest food critic at your table? And did they survive the beetroot? Tell me in the comments. 🌿
— Your fellow Thriver, Zohra
Your questions, answered
Can I use ready-cooked beetroot?
Yes, for a quicker version. Choose the vacuum-packed kind that isn’t in vinegar, cut it into wedges and roast it with the chickpeas for just 15 to 20 minutes to warm through and crisp the edges.
Why does beetroot turn my wee pink?
Don’t panic! It’s called beeturia and it’s harmless. The red pigment in beetroot simply passes through some people’s bodies. It usually clears within a day or two.
Is beetroot good for blood pressure?
Beetroot is rich in natural nitrates, and some studies suggest they can help lower blood pressure slightly. It’s a nice bonus, not a treatment, so keep taking any medicine your doctor has prescribed.
How long does this salad keep?
The roasted beetroot and chickpeas keep for 3 days in the fridge. Keep the leaves, walnuts and dressing separate and put it together just before eating, so nothing goes soggy.
Loved this salad? It’s one of the dishes in my free 7-Day Plant-Based Meal Plan: a week of easy, colourful meals that even strict food critics approve of. Grab it below. 🌿