This vegan roasted beet salad with whole roasted carrots and marinated chickpeas is so full of different flavours and textures it’s not your everyday boring, old salad. It features kale, perfectly roasted roasted beets, savoury marinated chickpeas, whole roasted carrots, corn, pumpkin seeds and a simple balsamic vinaigrette, making it just as nutritious as it is delicious. It’s a good source of iron, calcium, vitamin C, vitamin A, potassium and magnesium and provides 12 grams of dietary fibre, 15 grams of plant-based protein.

Vegan Roasted Beet Salad with Roasted Carrots and Marinated Chickpeas

Vegan Roasted Beet Salad with Roasted Carrots and Marinated Chickpeas

Vegan Roasted Beet Salad with Roasted Carrots and Marinated Chickpeas

Marinated Chickpeas

Marinated chickpeas are one of my favourite things to keep on hand for adding to salads. To make them all you need to do is drain and rinse a can of chickpeas, or use your own cooked chickpeas, add them to a bowl with your marinated ingredients and let them sit for around 4 hours up until overnight. Overnight is ideal for the best flavour! If you’re short on time, even an hour will do but the longer the better. I like to use a small amount of olive oil, lots of balsamic vinegar and plenty of dried herbs.

Vegan Roasted Beet Salad with Roasted Carrots and Marinated Chickpeas

Vegan Roasted Beet Salad with Roasted Carrots and Marinated Chickpeas

Vegan Roasted Beet Salad with Roasted Carrots and Marinated Chickpeas

How to Roast Beets

Roasting beets whole is my favourite way to cook them. To do this:

  1. Get the oven set to 400 degrees.
  2. Give the beets and quick wash and scrub. No need to cut the ends off, you can to keep all those juices in there.
  3. Rub each beet with a few drops of olive oil then wrap in tin foil.
  4. Place them in the oven on a baking sheet and roast until easily pierced with a fork. This can take anywhere from 40-60 minutes depending on their size.
  5. Open them up and let them cool. Once they’re cool you can easily peel the skin off, cut the ends off and then chop them up for your salad.

A Note on Beets

I read How Not to Die by Michael Greger recently and learned that one of the reasons beets are so amazing, aside from their high level of antioxidants, fibre and folate, is that they boost the body’s ability to produce nitric oxide. Nitric oxide (NO) is a key biological messenger that signals the muscle fibres within the walls of your arteries to relax, allowing them to open up so more blood can flow.

Beets, much like arugula, mesclun greens, butter leaf lettuce, cilantro, Swiss chard and basil, are rich in natural nitrates, which the body can convert into NO.

Because of this process, scientists in a study funded by the British Heart Foundation concluded that “nitrate-rich vegetables may prove to be both cost-effective, affordable, and favourable for a public health approach to hypertension,” a leading cause of death in North America. On the flip side, drug companies take in more than $10 billion a year from blood pressure medications, which is possibly why it took so long for such a study to be funded.

The healthiest way to get your nitrate-fix on the daily is get in those big, green salads. The benefits of natural nitrates may explain why eating more greens is associated with reduced rates of heart disease and a longer lifespan.

And athletes, take note! The nitrates found in green, leafy veggies and beets not only help deliver oxygenated blood to your muscles by dilating your arteries but they also enable your body to extract more energy from that oxygen, allowing for more intense exercise for longer periods of time. Why worry about testing positive for performance-enhancing drugs when you can load up on performance-enhancing veggies!!

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Vegan Roasted Beet Salad with Roasted Carrots and Marinated Chickpeas

Vegan Roasted Beet Salad with Roasted Carrots and Marinated Chickpeas

Vegan Roasted Beet Salad with Roasted Carrots and Marinated Chickpeas

Roasted Beet Salad with Marinated Chickpeas

Alright, what else is in this gorgeous salad?

  • raw pepitas for those omega-3‘s, zinc and magnesium and some crunch
  • marinated chickpeas because they’re delicious and add protein and fibre
  • roasted beets for more fibre and tons of antioxidants and nutrients
  • kale to get in a couple servings of your daily dark, leafy greens
  • whole roasted carrots because they taste amazing and are loaded with vitamin A, fibre and more
  • an easy, delicious, tangy maple balsamic vinaigrette that pairs well with the sweet beets and carrots
  • roasted corn for a little colour, flavour and texture

Recipe Substitutions

  1. Swap the pepitas for pecans, walnuts, almonds or sunflower seeds. Candied pecans would also be amazing on this.
  2. Try it with a maple tahini dressing or creamy basil dressing instead of balsamic vinaigrette.
  3. Swap the roasted carrots for roasted parsnip, butternut squash, acorn squash or rutabaga.
  4. Skip the marinated chickpeas and just use regular chickpeas if you’re short on time.

Nutritional Information

The nutritional details are calculated for 1 serving made from 1/4 of the dressing and chickpea recipe, a few handfuls of raw kale, 1 medium beet, 2 carrots about 1/4 cup of corn and and 1 tablespoon of pepitas. This will come out to 350 calories with 43 grams of healthy, energizing, complex carbohydrates, 15 grams of healthy fats, 15 grams of plant-based protein and 12 grams of dietary fibre.

You will also be getting 25% of your daily iron, more than your daily vitamin C and vitamin A, 17% of your daily calcium, lots of potassium and a good amount of magnesium, copper, vitamin B6 and many other vitamins and minerals in smaller amounts.

Print

Vegan Roasted Beet Salad with Marinated Chickpeas

  • Prep Time: 15 mins
  • Cook Time: 45 mins
  • Total Time: 1 hour
  • Yield: 4 1x

This beautiful roasted beet salad is full of flavour, texture and nutrition. It’s vegan and gluten-free and high in fibre and nutrients making it just as healthy as it is delicious. Since this salad is made with sturdy kale that will keep well, you can prepare it as needed or it can be put together 1-2 days in advance.


Ingredients

For the Marinated Chickpeas

  • 1 19 oz can of chickpeas, drained and rinsed
  • 2 tbsp olive oi
  • 3 tbsp balsamic vinegar
  • 2 tsp dried oregano
  • 1 tsp dried thyme
  • 1 tsp sea salt
  • 1/2 tsp black pepper
  • optional: 1/4 tsp chili flakes

For the Balsamic Vinaigrette

For the Salad

  • 1 medium-sized beet per person/serving
  • 2 carrots per person/serving
  • a few big handfuls of kale per person/serving, finely chopped
  • fresh, frozen or canned corn kernels
  • raw pepitas (pumpkin seeds)

Instructions

To Make the Marinated Chickpeas

  1. Place all the ingredients in a container or bowl and mix them up. Place in the fridge, covered for at least a few hours up to overnight. The longer, the better!

To Make the Balsamic Vinaigrette

  1. Whisk all ingredients together in a small bowl or container.

To Make the Whole Roasted Beets

  1. Pre-heat the oven 400 degrees.
  2. Give the beets and quick wash and scrub. No need to cut the ends off, you can to keep all those juices in there.
  3. Rub each beet with a few drops of olive oil then wrap in tin foil.
  4. Place them in the oven on a baking sheet and roast until easily pierced with a fork. This can take anywhere from 40-60 minutes depending on their size.
  5. Open them up and let them cool. Once they’re cool you can easily peel the skin off, cut the ends off and then chop them up for your salad.

To Make the Whole Roasted Carrots

  1. You can make these at the same time as the beets. If your carrots are very large, cut them in half lengthwise. If they’re quite small in diameter, you can roast them whole.
  2. Place the whole or sliced carrots on a baking sheet lined with parchment paper or a silicone baking mat. Add a few drops of olive oil, you just need a very light coating. You can use your hands or a brush to coat each carrot.
  3. Give them a little sprinkle of sea salt and black pepper and then roast until they’re very tender adn starting to brown and bubble.
  4. Either chop them up or serve whole on top of your salad.

To Assemble the Salad

  1. Place the finely chopped kale in serving bowls and add a small amount of the dressing, or fresh lemon juice and a few drops of olive or avocado oil. Give the kale a quick massage then let it sit for 10 minutes to allow it to soften up a bit.
  2. Top with the chopped roasted beets, marinated chickpeas, corn, pepitas, whole or chopped roasted carrots and finish it off with the balsamic vinaigrette.

Notes

  • The chickpea and dressing recipes make enough for about 4 salads, adjust the amount of veggies and salad ingredients as needed.
  • I also roasted the corn for this salad and while it’s totally optional, it added a nice layer of texture and flavour and really brought out the sweetness of the corn. To make the roasted corn, just add the corn kernels to a lined baking sheet, add some spices like chili powder, sea salt, cumin and paprika and roast at 400 until it’s starting to crispy and blacken a bit.

Nutrition

  • Serving Size: 1
  • Calories: 350
  • Fat: 15 g
  • Carbohydrates: 43 g
  • Fiber: 12 g
  • Protein: 15 g