Easy & Healthy Balela Salad: A Vibrant Mediterranean Bean Salad Recipe
Dive into the vibrant flavors of the Mediterranean with this incredibly easy and healthy Balela Salad recipe! This delightful dish combines the goodness of chickpeas and black beans with fresh, crisp vegetables like tomatoes, onion, and a generous scattering of parsley and mint. What truly elevates this salad is its bright, lemony sumac dressing, offering a unique tangy zest with just a hint of spice. Whether you’re seeking a quick and satisfying lunch, a versatile side dish for your dinner, or a flavorful topping for pita bread or rice bowls, this Balela Salad is a perfect choice. It pairs wonderfully with grilled chicken, fish, or any Mediterranean-inspired meal.
I’ve been eager to share this Balela Salad recipe with you for some time, and I’m thrilled to finally do so! This is precisely the kind of recipe I adore: a simple yet incredibly flavorful Middle Eastern salad that forms a staple in my daily diet. While these types of dishes are often straightforward to prepare, their consistent freshness and nutritional value make them invaluable for everyday eating.
There’s nothing quite like a fresh, healthy, and clean salad, and I truly hope you’ll feel the same about this Balela Salad. I have a particular fondness for nourishing salads such as this Easy Lebanese Salad, a truly satisfying Fattoush Salad, or a hearty bowl of Tabbouleh. Growing up in a Lebanese family, our table was always laden with an assortment of fresh salads.
Whether it was a vibrant mix of chickpeas and vegetables, various greens, or a grain-based salad, these fresh creations have always been an integral part of our meals. Mediterranean salads are celebrated for their incredible versatility and customizable nature, making them a consistently winning addition to any menu. This Balela Salad is no exception, easily adapting to your preferences and available ingredients.
I find this Balela Salad to be a fantastic companion to grilled seafood, steak, or chicken, especially during the warmer summer months. It’s also my go-to for healthy lunches throughout the week, as it holds up beautifully for several days in the refrigerator, making it an ideal candidate for meal prepping. Its robust structure means you can prepare a large batch on Sunday and enjoy fresh, flavorful meals all week long without any compromise on taste or texture.
The beauty of bean salads like Balela is their incredible versatility. You can enjoy them as a standalone, protein-packed lunch, or serve them as a refreshing side dish alongside grilled chicken, salmon, or steak. For a more creative twist, I often use this salad as a flavorful topping for pita sandwiches or vibrant rice bowls. Its robust texture and rich flavors make it a fantastic addition to almost any meal. Like many of the salads I share, Balela Salad is highly customizable, allowing you to easily adjust ingredients to suit your personal taste preferences.
This particular Balela Salad recipe brings together wholesome chickpeas and black beans, diced ripe tomatoes, and finely chopped sweet onion. These ingredients are then beautifully united with a zesty, lemony dressing and a generous helping of fresh herbs. The result is a salad that is light and refreshing, yet remarkably filling and satisfying thanks to the fiber and protein from the beans. It’s a perfect balance of taste and nutrition.
Essential Balela Salad Ingredients
Creating an authentic and delicious Balela Salad starts with selecting high-quality, fresh ingredients. Here’s a detailed look at what you’ll need for both the salad base and the irresistible dressing:
For the Salad:
- Beans: The foundation of any good Balela salad! I specifically use a 15-ounce can of chickpeas (garbanzo beans) and a 15-ounce can of black beans. It’s crucial to drain and thoroughly rinse both types of beans before adding them to the salad. Rinsing helps remove excess sodium and any canning liquid, ensuring a cleaner flavor.
- Vegetables: For a burst of freshness and color, I incorporate diced fresh tomatoes and finely chopped sweet onion. Sweet onions are milder, offering a subtle sweetness without overpowering the other flavors. However, feel free to substitute with red onion for a bolder, more pungent kick, or a yellow onion if that’s what you have on hand.
- Fresh Herbs: Fresh herbs are non-negotiable for this salad as they infuse it with incredible aroma and taste. I highly recommend fresh parsley and mint, which are classic Mediterranean pairings. If you enjoy it, fresh dill would also be a fantastic addition, adding another layer of aromatic complexity. Chop them finely to ensure they distribute evenly throughout the salad.
For the Dressing:
- Extra Virgin Olive Oil: The quality of your olive oil significantly impacts the dressing’s flavor. I always suggest using a high-quality extra virgin olive oil. Beyond its rich, fruity taste, it also contributes healthy monounsaturated fats to the salad, making it even more nourishing.
- Red Wine Vinegar: This vinegar provides a crucial tangy element that beautifully balances the richness of the olive oil and brightens all the flavors in the salad. Its sharp, slightly fruity notes are essential for an authentic Mediterranean profile.
- Fresh Lemon Juice: Freshly squeezed lemon juice is paramount for that bright, zesty kick. While bottled lemon juice can work in a pinch, fresh lemon juice offers a superior, more vibrant flavor. For an extra citrusy punch, consider adding a pinch of lemon zest – it holds a lot of the lemon’s aromatic oils!
- Sumac: Sumac is a cornerstone spice in Middle Eastern cuisine, known for its distinctive tangy, slightly acidic, and fruity flavor that resembles lemon. I use it frequently in dressings, such as in this Fattoush Salad. If you can find it, I strongly recommend adding it; it complements the lemon perfectly and adds an undeniable authentic zest.
- Garlic Cloves: Freshly minced garlic provides an essential aromatic depth to the dressing. Aim for fresh garlic if possible, as its flavor is far superior. If you’re not a fan of garlic, you can omit it. Alternatively, if fresh isn’t available, a small amount of garlic powder can be used, though fresh is always best for this type of salad.
- Cayenne Pepper: For those who appreciate a gentle warmth and a bit of heat, cayenne pepper is a wonderful optional addition. Start with a small amount and adjust to your preference. Crushed red pepper flakes could also be used for a similar effect.
- Jalapeños: If you desire a more pronounced spicy kick, finely chopped jalapeños are an excellent choice. Remember that most of the heat resides in the seeds and membranes, so if you prefer less spice, simply remove them before chopping. As with cayenne, this is an optional ingredient, so feel free to omit if heat isn’t your preference.
- Salt & Black Pepper: Essential seasonings to enhance all the natural flavors. Adjust to taste, but start with the recommended amounts.
How to Make this Easy Balela Salad: A Step-by-Step Guide
You’ll be delighted to discover just how incredibly simple and quick this Balela Salad is to prepare. With minimal effort, you can have a fresh, flavorful, and healthy dish ready in no time. Here’s how to do it:
- Step 1: Prepare the Salad Base. In a large mixing bowl, combine the thoroughly drained and rinsed chickpeas, black beans, diced tomatoes, finely chopped onion, and fresh parsley. Gently toss these ingredients together to ensure an even distribution.
- Step 2: Whisk the Zesty Dressing. In a separate mason jar or a dedicated salad dressing container, combine the extra virgin olive oil, red wine vinegar, freshly squeezed lemon juice, sumac, minced garlic, cayenne pepper (if using), finely chopped jalapeño (if using), salt, and black pepper. Secure the lid tightly and shake vigorously until all ingredients are well combined and emulsified. Alternatively, you can whisk everything together in a small bowl until smooth. Taste the dressing and adjust any seasonings to your preference – perhaps a little more lemon for zest, or a pinch more salt.
- Step 3: Dress and Toss. Pour about half of the prepared dressing over the salad ingredients in the large bowl. Toss everything gently but thoroughly, ensuring all the beans and vegetables are coated with the vibrant dressing. Taste a small portion of the salad. If you desire more flavor or moisture, add more dressing, a little at a time, until it reaches your perfect balance.
- Step 4: Chill and Serve. For optimal flavor, it’s best to refrigerate the Balela Salad in an airtight container for at least 30 minutes before serving. This crucial step allows the flavors to meld and deepen. This salad holds up wonderfully in the refrigerator for 4-5 days, making it excellent for meal prep. Serve chilled, garnished with extra fresh mint and parsley, alongside whole wheat pita bread, crunchy pita chips, or over a bed of fresh greens for an even lighter meal.
Creative Ways to Customize Your Balela Salad
One of the best aspects of Balela Salad is its incredible adaptability. Don’t hesitate to get creative and tailor it to your liking, using whatever fresh ingredients you have on hand or simply following your taste buds. Here are some fantastic ideas to modify and enhance your salad:
- Add a Touch of Creaminess: Stir in a handful of crumbled feta cheese for a salty, tangy, and creamy element that complements the beans and dressing beautifully.
- Explore Different Beans: While chickpeas and black beans are traditional, feel free to mix things up! Great alternatives include black-eyed peas, cannellini beans (white kidney beans), or even kidney beans for a richer color and texture. You could also incorporate cooked lentils for added protein and fiber.
- Boost with More Vegetables: This salad is a fantastic canvas for additional fresh produce. Consider adding sun-dried tomatoes (chopped), thinly sliced green onions, diced red bell peppers, finely chopped zucchini or cucumber, small cubes of roasted eggplant, more red onion, shredded carrots, or crisp celery for extra crunch and nutrition.
- Incorporate Grains for a Heartier Meal: To make this salad even more substantial and turn it into a complete meal, fold in cooked and cooled brown rice, quinoa, or bulgur wheat. These grains absorb the dressing wonderfully and add a lovely texture.
- Experiment with Dressings & Sauces: While the lemony sumac dressing is classic, you can also stir in some creamy tzatziki sauce for a cooling effect, or another favorite olive oil-based dressing.
- Spice It Up (or Down): Adjust the amount of cayenne pepper and jalapeños to control the heat. For a smoky flavor, a pinch of smoked paprika could be nice. For a deeper earthy note, try a touch of cumin.
Having this versatile salad ready in your fridge is a true lifesaver for those busy days when cooking elaborate meals isn’t an option. It’s quick to prepare, incredibly satisfying, and requires no complicated steps.
The secret to maintaining a healthy and clean eating lifestyle often lies in preparation – and this Balela Salad is a perfect step in that direction! If you can spare just 15 minutes, you have ample time to whip up this delicious and nourishing salad. Absolutely no excuses!
Furthermore, this recipe conveniently caters to a variety of dietary preferences, being naturally vegetarian, gluten-free, vegan, and perfectly aligned with the principles of the Mediterranean diet. As I gaze out at the snow-covered landscape, I eagerly anticipate the arrival of summer, when I can gather fresh produce from my garden and local farmers market to elevate this already fantastic Lebanese chickpea salad to new heights.
Balela Salad Recipe FAQs
For the best results and deepest flavor, allow the Balela Salad to sit in the refrigerator for at least 30 minutes (or even a few hours) before serving. This resting period is crucial, as it gives the beans and vegetables time to absorb the zesty flavors of the dressing, creating a more harmonious and delicious salad.
While chickpeas and black beans are traditional, this bean salad is wonderfully flexible. You can experiment with various other types of beans such as kidney beans, red beans, cannellini beans (white kidney beans), or even great northern beans. Feel free to mix and match based on your preferences or what you happen to have stocked in your pantry. Incorporating cooked lentils is another excellent option to add more texture and nutritional value.
Both canned and dried beans have their advantages. Canned beans are incredibly convenient and save a significant amount of preparation time. Just remember to drain and rinse them thoroughly under cold water to remove any excess sodium and the starchy liquid. Dried beans, on the other hand, often offer a superior flavor and a firmer, more desirable texture. However, they require pre-soaking and a longer cooking time, so plan accordingly if you choose this route.
To ensure your Balela Salad isn’t watery, make sure your beans are exceptionally well-drained after rinsing. For vegetables like tomatoes and cucumbers, you might consider deseeding them to remove excess moisture, or gently pat them dry with a paper towel after dicing. Avoid adding all of the dressing too far in advance unless you are intentionally letting the salad marinate to absorb the flavors, in which case some liquid release is expected.
Storage Tips for Balela Salad
One of the many benefits of Balela Salad is its excellent shelf life, making it a perfect candidate for meal prepping. When stored properly in an airtight container, this bean salad can last for 3 to 5 days in the refrigerator. In fact, many people find that the salad tastes even better on the second or third day, as the dressing has more time to fully infuse the beans and vegetables, allowing all the flavors to deepen and meld together beautifully. Just give it a quick stir before serving each time to redistribute the dressing.
More Delicious Mediterranean-Inspired Salad Recipes to Explore:
If you’ve enjoyed this Balela Salad, you’ll love these other fresh and flavorful recipes:
- SUMMER ORZO PASTA SALAD: A light and refreshing pasta salad perfect for warmer weather.
- MEDITERRANEAN EGGPLANT CHICKPEA SALAD: A hearty and flavorful salad combining roasted eggplant with chickpeas.
- MEDITERRANEAN EGGPLANT SALAD: A simple yet elegant salad highlighting the rich flavors of roasted eggplant.
- TOMATO CUCUMBER FETA QUINOA SALAD: A protein-packed and refreshing quinoa salad with classic Mediterranean ingredients.
- EASY LEBANESE SALAD: A quintessential fresh vegetable salad, a staple in Lebanese cuisine.
- MEDITERRANEAN FARRO SALAD: A chewy and satisfying grain salad bursting with Mediterranean flavors.
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Balela Salad
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Ingredients
- 1 – 15 ounce can chickpeas,, drained and rinsed
- 1 – 15 ounce can of black beans,, drained and rinsed
- 3 medium tomatoes,, diced {about 1 1/2 cups}
- 1/4 of a sweet onion,, diced {about 1/3 of a cup}
- 1/3 cup fresh parsley,, chopped
- 1/4 cup fresh mint,, chopped
For the dressing:
- 1/4 cup extra virgin olive oil
- 2 tablespoons red wine vinegar
- 1 lemon,, juiced
- 1/2 teaspoon sumac
- 2 garlic cloves, minced
- 1/4 teaspoon cayenne pepper {optional}
- 1 jalapeño,, seeds removed, finely chopped {optional}
- 1/2 teaspoon salt
- 1/8 teaspoon black pepper
Instructions
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In a large bowl combine the chickpeas, black beans, tomatoes, onion and parsley.
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Using a mason jar or a salad dressing container mix together the olive oil, red wine vinegar, lemon juice, sumac, minced garlic, cayenne pepper, jalapeño, salt and pepper. Taste and adjust seasoning.
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Pour half of the dressing over the salad and toss to combine. Taste and add more dressing to your liking.
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Refrigerate until ready to eat.
Notes
- If you don’t like your food spicy leave out the cayenne red pepper and the jalapeño.
- There are a lot of great additions to this salad: feta cheese, white beans, zucchini, a grain like quinoa or bulgur, eggplant, bell peppers, red onion.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.