BALELA SALAD RECIPE

Certainly, I’d be happy to provide you with a detailed recipe for Balela Salad, along with some background information.

Balela Salad:

Background:
Balela Salad is a flavorful Middle Eastern salad that originated in the Mediterranean region. It’s known for its vibrant colors, fresh ingredients, and a combination of flavors that make it a popular choice for a healthy and delicious side dish. Balela is also considered a nutritious option due to its high fiber and protein content.

Ingredients:

For the Salad:

• 1 cup canned chickpeas, drained and rinsed
• 1 cup canned black beans, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1/2 cup red onion, finely chopped
• 1/2 cup fresh parsley, chopped
• 1/4 cup fresh mint leaves, chopped (optional)
• 1/4 cup Kalamata olives, pitted and sliced
• 1/4 cup red bell pepper, diced

For the Dressing:

• 3 tablespoons extra-virgin olive oil
• 2 tablespoons lemon juice
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon paprika
• Salt and pepper to taste

Steps to Prepare Balela Salad:

1. In a large mixing bowl, combine the chickpeas, black beans, cherry tomatoes, red onion, fresh parsley, mint leaves (if using), Kalamata olives, and red bell pepper.

2. In a separate small bowl, whisk together the olive oil, lemon juice, minced garlic, ground cumin, paprika, salt, and pepper to make the dressing.

3. Pour the dressing over the salad ingredients in the large mixing bowl.

4. Gently toss all the ingredients together until they are well coated with the dressing.

5. Let the salad sit for about 15-20 minutes to allow the flavors to meld together. You can also refrigerate it if you want to serve it chilled.

6. Before serving, taste and adjust the seasonings, adding more salt, pepper, or lemon juice if needed.

7. Serve the Balela Salad in a dish or on a platter, garnished with extra fresh parsley or mint leaves if desired.

Preparation Time:
The Balela Salad can be prepared in approximately 20-25 minutes, including the time for chopping and mixing the ingredients. This time may vary depending on your cooking skills and the availability of pre-cooked beans.

Enjoy your Balela Salad, rich with Middle Eastern flavors and a touch of Mediterranean history!

Certainly, here are the nutrition facts and health information for Balela Salad:

Nutrition Facts (Per Serving):

• Calories: Approximately 200-250 calories per serving (1 cup)
• Protein: About 7-10 grams per serving
• Carbohydrates: Around 25-30 grams per serving
• Dietary Fiber: Roughly 6-8 grams per serving
• Fats: About 10-12 grams per serving
• Saturated Fat: Approximately 1-2 grams per serving
• Cholesterol: Typically 0 milligrams per serving
• Sodium: Varies depending on salt content; roughly 250-350 milligrams per serving
• Potassium: Around 300-400 milligrams per serving
• Vitamin C: About 20-25% of the Daily Value (DV) per serving
• Vitamin A: Approximately 10-15% of the DV per serving
• Iron: Roughly 10-15% of the DV per serving

Health Information:

1. High in Fiber: Balela Salad is rich in dietary fiber due to the presence of chickpeas, black beans, and vegetables. Fiber aids in digestion, helps maintain a healthy weight, and can reduce the risk of heart disease.

2. Good Source of Plant-Based Protein: Chickpeas and black beans are excellent sources of plant-based protein, making Balela Salad a nutritious choice for vegetarians and vegans. Protein is essential for muscle repair and overall body function.

3. Low in Saturated Fat: The salad dressing uses olive oil, which is a healthy source of monounsaturated fats. These fats are heart-healthy and can help lower bad cholesterol levels.

4. Rich in Vitamins and Minerals: Balela Salad contains vitamins like C and A, which are important for immune support and maintaining healthy skin and vision. It also provides essential minerals like iron, which is vital for carrying oxygen in the blood.

5. Low in Cholesterol: This salad is naturally cholesterol-free, making it suitable for individuals looking to manage their cholesterol levels.

6. Balanced Nutrient Profile: The combination of carbohydrates, protein, and healthy fats in Balela Salad provides sustained energy and can help keep you feeling full and satisfied.

7. Reduced Sodium Option: To make the salad even healthier, you can reduce the sodium content by using low-sodium or no-salt-added canned beans and olives, and by adjusting the amount of salt in the dressing.

Overall, Balela Salad is a nutritious and flavorful dish that offers a variety of health benefits, making it a great addition to a balanced diet.