Balela salad is an ancient Middle Eastern chickpea salad that’s fresh, wholesome, and flavor-packed. In Arabic, the word “Balela” means “cooked chickpeas.”
The Balela Salad fits perfectly into the Mediterranean Diet and lifestyle. This salad is both healthy and heart-healthy
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This salad is filled with tons of nutrition from chickpeas and chopped veggies. And packs lots of flavor from fresh herbs, a tangy dressing, and Mediterranean favorites like olives and sun-dried tomatoes.
I was researching interesting salads that go with the Mediterranean Diet. Not surprisingly there are many. But this salad caught my eye, having hundreds of recipes on the Internet.
I have cherry-picked my favorite ingredients and developed my version of this salad. We have added Tuna and parboiled Red Potatoes. Omit the Tuna if you want a vegetarian option.
Balela Salad Serving Options:
- As a Meal: With nourishing chickpeas, balela salad can stand alone as a satisfying meal.
- In Pita Pockets: Drizzle with tahini and stuff it into warm pita pockets.
- On a Mezze Platter: Pair it with baba ganoush and roasted red pepper hummus.
Balela Salad Nutrition and Health:
- Balela salad is a brilliant way to pack lean protein and plant-based nutrition into your diet.
- Chickpeas (and other pulses) are rich in complex carbohydrates, fiber, and B vitamins.
- Consider adding ½ cup of pulses (like chickpeas) three times per week—the Half-Cup Habit—to boost your health.
Dressing for Balela Salad
- 3-1 extra virgin olive oil to vinegar
- 1 garlic clove, minced
- Salt and black pepper to taste
- 1 ½ tbsp Dijon Mustard
- 1/4 tsp crushed red pepper (optional)
Enjoy this colorful and festive salad—it’s a winner on all fronts.
Balela Salad
Materials
- 15 oz cans chickpeas drained and rinsed
- 8 red potatoes parboiled, quartered and cooled
- 1 can Chicken of the Sea Chunk Tuna
- 1/3 cup Kalamata and Green olives pitted and sliced in halves
- 3-5 green onions both white and green parts, chopped
- 2 1/2 cups grape tomatoes slice in halves
- ½ cup sliced cucumber
- ½ cup Green beans parboiled, trimmed and cooled
- 1/2 cup sun-dried tomatoes Julienne cut in olive oil
- 1/2 cup parsley leaves freshly chopped
- 1/2 cup mint leaves freshly chopped
- ¼ cup feta cheese
For the Dressing
- 3 tsp extra virgin olive oil
- 1 tsp red wine vinegar
- 1 clove garlic minced
- Salt and black pepper to taste
- 1 ½ tbsp Dijon Mustard
- 1/4 tsp crushed red pepper optional
Instructions
- In a large bowl, mix together the salad ingredients: chickpeas, vegetables, sun-dried tomatoes, olives, and fresh herbs.
- In a separate smaller bowl or jar, mix together the dressing ingredients: olive oil, vinegar, minced garlic, salt and pepper, and mustard.
- When serving, drizzle the dressing over the salad & mix gently.
- If not serving right away, refrigerate until ready to serve.
- When ready, give the salad a quick mix and taste to adjust seasoning if needed.
- Serve over a bed of lettuce if desired.
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Healthy and fun salad, lots of great ingredients in the balela salad
Definitely simple and wholesome!!! Fabulous.
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