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Beet salad with feta, chickpeas, quinoa and tamari sunflower seeds Mother

Beet salad with feta cheese was a favorite dish in my childhood at home. This tasteful version is based on the earthy taste of quinoa, carrots and beets. The tomatoes and cucumbers get a fresh taste, while the crumbled sunflower seeds made from feta and tamari really make it sizzle. Perfect for parties or special dinners at home.

High-protein beet salad with feta, chickpeas, quinoa and tamari sunflower seeds

Beet salad with feta or Julia’s large salad?

When I was a kid, mine Signature court of the older sister was a beautifully complex combination of flavors that we called Julia’s Big Salad. We had it so many times that the Big Salad was actually my only understanding of what salad was: lots of vegetable ingredients, a satisfying mix of flavors, a meal in itself.

There were no Caesars or thrown greens for us: it was the big salad or nothing.

When I grew up and started going to restaurants, it was a disappointment for me. As a vegetarian, salad is one of my favorite dishes. But the options I found on the restaurant’s menus were painfully lacking. It seemed like I could have either a caesar salad or a garden salad.

All main course salads were crowned with a meat-based protein that, at least in my eyes, nullified the purpose of a salad. What was the point of a salad if you just wanted to put meat on it?

Couldn’t salad stand alone as a completely nutritious and satisfying meal?

Why yes. Yes it could.

Where the beet salad gets its protein with feta

When we try to make a full meal from lettuce, we want to make sure we get a balanced mix of carbohydrates, fats, and proteins. Leafy greens and a few chopped vegetables alone will not leave us full and full of energy.

We have to be creative with the ingredients we add if the salad is to meet both our nutritional and culinary needs.

Chickpeas, which are a great source of protein, iron, selenium and B vitamins, have always been a key feature in Julia’s large salad.

Bowl of chickpeas on the table

But in this version of the beet salad with feta, I added a generous bed of quinoa to this version. Quinoa not only has more high quality protein than any other cereal (8 g per cooked cup), it also gives us the carbohydrates we need to stay full after eating.

Sunflower seeds are another great source of protein and fiber.

Assemble the salad

1. To cook the quinoa, combine it in a small saucepan with 3/4 cup of water. Cover the pot, bring it to a boil, reduce the heat to low and simmer until the water has evaporated – about 15 minutes. Stir occasionally to make sure it doesn’t stick to the bottom of the pot. When the quinoa is ready, shake it with a fork and set it aside to cool.

2. While the quinoa is cooking, put together and prepare all the other ingredients.

Prepared ingredients for the beet salad with feta: feta, tomatoes, cucumbers, carrots and beets

3. In a pan, heat the sunflower seeds over medium heat for 3-4 minutes until they are fragrant. Stir regularly. Add tamari or soy sauce at the last minute and stir constantly to avoid sticking. Place in a bowl to cool.

Tamari sunflower seeds roasted in a clay pot - the perfect addition to a beet salad with feta.
Roasted sunflower seeds in a clay pot

4. If you take the salad to a party or potluck, you want to prepare it in a large bowl. If you serve it to a small group, it looks beautiful if you arrange it in individual bowls. In any case, first spread the cooled quinoa on the bottom of the bowl and top it with arugula.

5. Add the chickpeas, cucumbers, tomatoes, carrots and beets.

6. Cover with avocado, feta and tamari sunflower seeds.

Beet salad with feta and chickpeas can be served in a single bowl or on a large platter

7. For the dressing: Whisk all the ingredients for the dressing in a bowl and drizzle over the salad or serve on the side.

Beet salad with feta and chickpeas is a perfect high-protein salad for vegetarians

Preparation time:
15 minutes

Cooking time:
15 minutes

Extra time:
5 minutes

Total time:
35 minutes

This aromatic salad is based on the earthy taste of quinoa, carrots and beets. The tomatoes and cucumbers get a fresh taste, while the crumbled sunflower seeds made from feta and tamari really make it sizzle. Perfect for parties or special dinners at home.

ingredients

  • 1 cup of dry quinoa

  • 2 cups of arugula

  • 1 can (398 ml) chickpeas, drained and rinsed

  • 2 medium sized tomatoes, diced

  • 1/2 long English cucumber, diced

  • 1 large carrot, grated

  • 1 small (150 g) beet, grated

  • 1 avocados, seeded and cut into thin slices

  • 1/2 cup (80 g) feta, crumbled

  • 1/3 cup of sunflower seeds

  • 1 1/2 teaspoon of tamari or soy sauce

For the dressing

  • 1/3 cup of olive oil

  • 3 tablespoons of balsamic vinegar

  • 1.5 teaspoons of sugar

  • 2 teaspoons of chopped shallot (about 1/4 of a shallot)

  • Salt and pepper to taste

manual

  1. To cook the quinoa, combine it in a small saucepan with 3/4 cup of water. Cover the pot, bring it to a boil, reduce the heat to low and simmer until the water has evaporated – about 15 minutes. Stir occasionally to make sure it doesn’t stick to the bottom of the pot. When the quinoa is ready, shake it with a fork and set it aside to cool.
  2. In a pan, heat the sunflower seeds over medium heat for 3-4 minutes until they are fragrant. Stir regularly. Add tamari or soy sauce at the last minute and stir constantly to avoid sticking. Place in a bowl to cool.
  3. If you take the salad to a party or potluck, you should prepare it in a large bowl. If you serve it to a small group, it looks nice if you arrange it in individual bowls. In any case, first spread the cooled quinoa on the bottom of the bowl and top it with arugula.
  4. Add the chickpeas, cucumbers, tomatoes, carrots and beets.
  5. Cover with avocado, feta and tamari sunflower seeds.
  6. Whisk all the ingredients for the dressing in a bowl and drizzle over the salad or serve on the side.

Nutritional information:

Yield:

4th

Amount per serving:

Calories: 579Total fat: 36.2 gSaturated fatty acids: 7.8 gTrans fat: 0gUnsaturated fat: 40 gCholesterol: 17 mgSodium: 433 mgCarbohydrates: 54.1 gDietary fiber: 10.1 gSugar: 12.1 gProtein: 15.1 g

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