Balela Salad is a vibrant Middle Eastern bean salad that combines chickpeas, black beans, fresh herbs, and a zesty lemon dressing. This hearty and flavorful dish is perfect as a standalone meal or a side, making it a versatile addition to your culinary repertoire.

Full Recipe:

Ingredients

For the Salad:

2 (15-ounce) cans chickpeas (garbanzo beans), rinsed and drained
1 (15-ounce) can black beans, rinsed and drained
1 white onion, diced
1 clove garlic, minced
1 dry pint grape tomatoes, quartered
½ cup fresh parsley, chopped
¼ cup fresh mint, chopped

For the Dressing:

4 tablespoons extra virgin olive oil
2 tablespoons red wine vinegar
2 tablespoons lemon juice
½ teaspoon sumac (or substitute with a pinch of lemon zest if unavailable)
Pinch of cayenne pepper (adjust to taste)
Salt, to taste

Directions

Combine Salad Ingredients: In a large bowl, mix together the chickpeas, black beans, diced onion, minced garlic, quartered grape tomatoes, chopped parsley, and chopped mint.
Prepare Dressing: In a jar with a lid, combine the extra virgin olive oil, red wine vinegar, lemon juice, sumac, cayenne pepper, and salt. Shake well until all ingredients are thoroughly mixed. Alternatively, whisk the ingredients together in a small bowl.
Assemble Salad: Pour the dressing over the combined salad ingredients. Toss gently to ensure all components are evenly coated with the dressing.
Serve: The salad can be enjoyed immediately or covered and refrigerated for later use. It pairs well with bread and complements other dishes like vegan broccoli cranberry salad or Moroccan shredded carrot salad.

Nutrients

Per serving, this Balela Salad provides approximately:

Calories: 220 kcal
Carbohydrates: 26g
Protein: 9g
Fat: 9g
Saturated Fat: 1g
Polyunsaturated Fat: 2g
Monounsaturated Fat: 6g
Sodium: 522mg
Potassium: 383mg
Fiber: 9g
Sugar: 1g
Vitamin A: 396 IU
Vitamin C: 10mg
Calcium: 71mg
Iron: 3mg

The Origin of Balela Salad

Balela Salad has roots in Middle Eastern and Mediterranean cuisine, where beans, fresh herbs, and citrus-based dressings are commonly used. The word “Balela” means “cooked chickpeas” in Arabic, highlighting the primary ingredient of this dish. This salad has been a staple in Middle Eastern households for generations, often served as part of mezze platters alongside hummus, baba ganoush, and tabbouleh.

Over time, Balela Salad has spread across the globe, particularly in Western countries, where it is now enjoyed as a healthy and refreshing salad. Its popularity can be attributed to its simplicity, nutritional value, and ability to be customized based on individual preferences.

Why You Should Try Balela Salad

There are numerous reasons why Balela Salad is a must-try dish. It is:

Nutrient-Dense: This salad is packed with plant-based protein, fiber, and essential vitamins and minerals, making it a healthy addition to any diet.
Easy to Prepare: With no cooking required, Balela Salad is incredibly simple to make and can be prepared in under 15 minutes.
Versatile: It can be eaten as a salad, stuffed into pita bread, served over greens, or used as a topping for other dishes.
Perfect for Meal Prep: Balela Salad stores well in the refrigerator, making it an excellent option for meal prepping and busy schedules.
Naturally Vegan and Gluten-Free: This dish is suitable for a wide range of dietary needs and preferences.

The Flavors and Textures of Balela Salad

One of the most appealing aspects of Balela Salad is its unique combination of flavors and textures. The beans provide a hearty, creamy base, while the fresh herbs add a bright and aromatic element. The tomatoes contribute a juicy burst of sweetness, and the onions add a mild crunch. The dressing, made with olive oil, lemon juice, and spices, ties everything together with a tangy, slightly spicy kick.

The result is a salad that is both refreshing and satisfying. Every bite is filled with a delightful mix of textures, making it a dish that keeps you coming back for more.

Health Benefits of Balela Salad

Balela Salad is not only delicious but also offers several health benefits:

Rich in Plant-Based Protein: Chickpeas and black beans are excellent sources of plant-based protein, making this salad a great choice for vegetarians and vegans.
High in Fiber: The fiber content in beans helps improve digestion, promote gut health, and keep you full for longer.
Supports Heart Health: Olive oil, a key ingredient in the dressing, is known for its heart-healthy properties. It contains monounsaturated fats that help reduce bad cholesterol levels.
Boosts Immunity: The fresh herbs and lemon juice provide a good dose of vitamin C and antioxidants, which strengthen the immune system.
Aids in Weight Management: Balela Salad is low in calories but high in nutrients, making it a filling yet healthy option for those looking to maintain or lose weight.

Ways to Serve Balela Salad

Balela Salad is incredibly versatile and can be enjoyed in many different ways:

As a Standalone Salad: Serve it as a refreshing and nutritious salad for lunch or dinner.
With Pita Bread: Scoop it up with warm pita bread for a Mediterranean-inspired meal.
Over a Bed of Greens: Add it to a bowl of mixed greens for an extra boost of protein and flavor.
In a Wrap or Sandwich: Use it as a filling for wraps or sandwiches for a satisfying and healthy meal on the go.
As a Side Dish: Pair it with grilled vegetables, falafel, or roasted meats for a complete meal.

Tips for Making the Best Balela Salad

To ensure that your Balela Salad is flavorful and fresh, keep these tips in mind:

Use Fresh Ingredients: Fresh herbs, ripe tomatoes, and high-quality olive oil will enhance the flavor of the salad.
Let It Marinate: Allow the salad to sit in the refrigerator for at least 30 minutes before serving. This helps the flavors meld together for a more robust taste.
Adjust the Seasoning: Taste the salad before serving and adjust the salt, lemon juice, or spices as needed.
Customize to Your Preference: Feel free to add other ingredients like cucumbers, bell peppers, or feta cheese for additional flavor and texture.

Conclusion

Balela Salad is a delicious, healthy, and easy-to-make dish that deserves a spot in your recipe collection. Its combination of fresh ingredients, bold flavors, and nutritional benefits makes it an excellent choice for anyone looking for a quick yet satisfying meal. Whether you enjoy it as a salad, a side dish, or a topping, Balela Salad is a versatile dish that you can customize to suit your taste.

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