Delicious & Easy Balela Salad: The Ultimate Mediterranean Chickpea and Black Bean Recipe
Discover the vibrant flavors of the Mediterranean with this incredibly simple, healthy, and satisfying Balela Salad. Packed with chickpeas, black beans, fresh herbs, and a zesty lemon-olive oil dressing, this dish is perfect as a refreshing side, a hearty dip, or a light main course. Learn how to make this staple Middle Eastern and Mediterranean salad in just minutes!
This super bright, fresh, and healthy Mediterranean Chickpea Salad, widely known as Balela, is quickly going to become a staple in your kitchen! It’s bursting with flavor, incredibly versatile, and can be ready in about 10 minutes. If you’ve never experienced the delightful taste and texture of homemade Balela before, prepare to be amazed and add this gem to your regular recipe rotation. Its simplicity and robust nutritional profile make it a fantastic choice for any meal, whether you’re looking for a quick lunch, a vibrant side dish for dinner, or a crowd-pleasing appetizer.
What Exactly is Balela Salad?
Balela is a traditional Middle Eastern and Mediterranean cold salad that celebrates the humble chickpea and black bean. At its core, it’s a refreshing blend of these two legumes, generously mixed with a bounty of fresh herbs like parsley and mint, all brought together by a bright, tangy dressing typically made with lemon juice and olive oil. The name “Balela” itself refers to a dish made from boiled chickpeas, often combined with other ingredients. Its popularity has grown globally, becoming a beloved item in many grocery stores like Costco and Trader Joe’s, known for its healthy and flavorful profile.
This salad offers a delightful contrast of textures and flavors – the creamy chickpeas, the slightly firmer black beans, the crispness of fresh vegetables, and the aromatic burst of herbs. It’s not just a salad; it’s a wholesome meal in itself, rich in plant-based protein, dietary fiber, and essential vitamins, making it an excellent choice for a nutritious and satisfying dish. While the basic recipe remains consistent across regions, variations often include diced tomatoes, cucumbers, or even a touch of spice, adapting to local tastes and available produce.
Why You’ll Love This Homemade Balela Recipe
There are countless reasons why this homemade Balela Salad will quickly become a favorite. Firstly, its ease of preparation is unmatched. Using canned chickpeas and black beans significantly cuts down on prep time, allowing you to whip up this nutritious salad in under 15 minutes. Secondly, the freshness factor is undeniable. By making it yourself, you control the quality of ingredients, ensuring the herbs are vibrant and the dressing is perfectly balanced to your taste. Store-bought versions, while convenient, often contain preservatives or less-than-fresh ingredients.
Beyond its quick assembly, this Balela Salad is a powerhouse of nutrition. It’s naturally vegan, gluten-free, and packed with fiber and protein, making it incredibly satisfying and a great option for meal prep. The combination of fresh lemon, olive oil, and apple cider vinegar creates a dressing that is both light and invigorating, perfectly complementing the earthy beans and fragrant herbs. It’s also highly customizable, allowing you to adjust the spice level, add extra vegetables, or incorporate other flavors to suit your palate. This recipe offers the best of both worlds: convenience and gourmet taste, all from the comfort of your home.
Essential Ingredients for Your Balela Salad
Making this Mediterranean chickpea salad requires a few simple, fresh ingredients that come together to create an explosion of flavor. Be sure to scroll to the bottom of the post for the FULL PRINTABLE recipe card with exact measurements.
- Canned Chickpeas (Garbanzo Beans): The star of the show. I always recommend draining and thoroughly rinsing them to remove excess sodium and any canning liquid, which can sometimes impart an undesirable flavor.
- Canned Black Beans: The perfect companion to chickpeas, adding another layer of texture, protein, and visual appeal. Like chickpeas, drain and rinse them well.
- Fresh Parsley: A crucial herb for that authentic Mediterranean flavor. Flat-leaf (Italian) parsley is preferred for its robust taste. Ensure it’s finely chopped for even distribution.
- Fresh Mint: Provides a distinctive, refreshing coolness that brightens the entire salad. Don’t skip this! Finely chop the leaves to release their aroma.
- Red Onion: Adds a sharp, pungent bite and a beautiful pop of color. Dice it finely so it blends seamlessly without overwhelming. If you find raw onion too strong, you can soak the diced onion in cold water for 10-15 minutes, then drain before adding.
- Jalapeno: For a subtle kick of heat. You can remove the seeds and membranes to make it more mild, or leave some in for extra spice. Finely mincing it ensures the heat is evenly distributed.
- Garlic: A foundational flavor in Mediterranean cuisine. Minced fresh garlic offers the best aroma and taste.
- Olive Oil: The base of our flavorful dressing. Use a good quality extra virgin olive oil for the best results, as its fruity notes will enhance the overall taste.
- Lemon Juice: Provides essential acidity and a bright, zesty flavor that cuts through the richness of the beans and olive oil. Freshly squeezed is always best.
- Apple Cider Vinegar: Adds another layer of tangy depth to the dressing, complementing the lemon juice beautifully.
- Salt & Pepper: To season the salad to perfection. Always taste and adjust before serving.
Step-by-Step: How To Make Balela Salad
Making this delightful Mediterranean Chickpea Salad is incredibly straightforward and takes just minutes, making it an ideal last-minute side dish or a quick, healthy snack. The key is in the preparation of your fresh ingredients and ensuring everything is well combined.
- Prepare Your Ingredients: Begin by washing all your fresh herbs and vegetables thoroughly. The most important step here is fine chopping. Since you’ll be eating everything raw, you want the red onion, garlic, parsley, mint, and jalapeno to be very finely diced. Smaller pieces ensure that every bite offers a balanced mix of flavors and textures. For the chickpeas and black beans, remember to drain them from their cans and give them a good rinse under cold water to remove any residual liquid and reduce sodium.
- Combine the Base: In a large mixing bowl, combine the rinsed and drained chickpeas and black beans. Add the finely chopped fresh parsley, fresh mint, diced red onion, minced garlic, and the finely chopped jalapeno (with seeds removed if you prefer a milder heat).
- Whisk the Dressing: In a separate, small bowl, whisk together the wet ingredients for the dressing: olive oil, fresh lemon juice, and apple cider vinegar. Whisk vigorously until the mixture is well combined and slightly emulsified. This ensures the flavors are evenly distributed throughout the dressing.
- Dress and Toss: Pour the prepared dressing over the chickpea and black bean mixture in the large bowl. Using a large spoon or spatula, gently but thoroughly toss all the ingredients together until everything is well coated with the vibrant dressing. Make sure no bean or herb is left undressed!
- Season and Chill: Taste a spoonful of the salad and then season generously with salt and freshly ground black pepper according to your preference. Remember, you can always add more, but you can’t take it away.
Pro Tip: While you can serve this salad immediately, the flavors are truly best when allowed to meld together for a little while before serving. If possible, make this Balela Salad about an hour ahead of time and let it chill in the refrigerator. This allows the herbs and dressing to fully infuse the beans, deepening the overall taste profile.
Customizing Your Balela Salad: Delicious Variations
The beauty of Balela Salad lies in its adaptability. While the core ingredients create a fantastic dish, you can easily customize it with other vegetables, cheeses, or spices to suit your taste or what you have on hand. Here are some common and delicious additions:
- Fresh Vegetables: Diced cucumber adds a refreshing crunch, while chopped tomatoes (Roma, cherry, or grape tomatoes quartered) introduce a juicy sweetness and vibrant color. Finely diced bell peppers (red, yellow, or orange) can also add sweetness and extra vitamins.
- Olives: For a briny, salty kick, consider adding pitted and sliced Kalamata olives. They pair wonderfully with the Mediterranean flavors.
- Feta Cheese: Crumbled feta cheese can introduce a creamy texture and a tangy, salty element that complements the beans and herbs beautifully. If you’re not keeping it vegan, this is a fantastic addition.
- Additional Spices: To deepen the Middle Eastern profile, a pinch of ground cumin or sumac can be a wonderful addition. A touch of red pepper flakes can also amplify the heat if you like things spicy.
- Nuts or Seeds: For added crunch and healthy fats, consider stirring in toasted pine nuts, sunflower seeds, or even chopped walnuts.
- Different Herbs: While parsley and mint are traditional, you could experiment with a small amount of fresh dill or cilantro for a slightly different aromatic twist.
Feel free to get creative! The goal is to enhance the existing flavors and textures while maintaining the fresh and bright essence of the Balela Salad.
How To Store Balela Salad
One of the many advantages of Balela Salad is that it keeps wonderfully in the fridge, making it an excellent candidate for meal prepping. To store, simply transfer the leftover salad into an airtight container. It will keep fresh in the refrigerator for up to 3-4 days. In fact, many people find that the flavors deepen and meld even more beautifully after a day or two, making it even more delicious. Always ensure it’s kept chilled until ready to serve. This salad is not recommended for freezing, as the fresh herbs and vegetables will lose their crisp texture upon thawing.
Creative Ways to Serve Balela Salad
This versatile Mediterranean Chickpea Salad can be enjoyed in numerous ways, adapting to different meal times and occasions. Its refreshing nature makes it suitable for almost any culinary context:
- Chilled and Ready: Balela is always best served cold. Store it in the fridge and bring it out just before you’re ready to enjoy dinner, a picnic, or a potluck.
- On a Bed of Greens: Transform it into a hearty and satisfying main course salad by serving a generous scoop over a bed of crisp mixed greens, spinach, or arugula.
- As a Side Dish: It makes an exceptional healthy and light side dish for a variety of proteins. Pair it alongside Grilled Pork Chops, tender Pan Seared Salmon, flavorful Smoked Chicken, or any grilled meats and fish for a balanced and easy dinner.
- A Versatile Dip: Serve it with warm pita bread, crispy pita chips, or an assortment of fresh vegetable sticks (carrots, celery, bell peppers, cucumber) for a vibrant and healthy appetizer or snack. It’s a fantastic alternative to hummus or baba ghanoush.
- Stuffed in Pitas or Wraps: Spoon the Balela Salad into warm pita pockets or lettuce wraps for a quick and easy vegetarian lunch. You can add a drizzle of tahini sauce for extra creaminess.
- Part of a Mezze Platter: Incorporate it into a larger Middle Eastern or Mediterranean mezze spread, alongside other dips, olives, cheeses, and grilled vegetables.
- Grain Bowl Topping: Add it as a flavorful, protein-packed topping to a quinoa, couscous, or rice bowl, enhancing its nutritional value and taste.
The Health Benefits of Balela Salad
Balela Salad isn’t just delicious; it’s also incredibly good for you, embodying the principles of healthy Mediterranean eating. Both chickpeas and black beans are excellent sources of plant-based protein and dietary fiber, which are crucial for digestive health, satiety, and blood sugar control. This makes the salad very filling and helps prevent overeating. The fresh herbs like parsley and mint are packed with vitamins, minerals, and antioxidants, contributing to overall well-being and offering anti-inflammatory properties. Olive oil, a cornerstone of the Mediterranean diet, provides healthy monounsaturated fats that are beneficial for heart health. Lemon juice is rich in Vitamin C, boosting immunity. With its vibrant array of fresh ingredients, Balela Salad is a nutrient-dense choice that supports a healthy lifestyle without compromising on flavor.
More Delicious Side Dish Recipes to Explore
If you love healthy and flavorful side dishes, here are some other fantastic recipes from Dinners, Dishes and Desserts that you might enjoy:
- Sautéed Asparagus
- Cranberry Apple Coleslaw
- Sausage Wild Rice Salad
- Roasted Edamame with Parmesan Garlic
- Refreshing Cucumber Tomato Salad
- Classic Homemade Baked Beans
- Sweet and Savory Apple Broccoli Salad
- Hearty Southwestern Chickpea Salad
Balela Salad (Mediterranean Chickpea Salad)
Erin Sellin
10
10
8
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Ingredients
- 2 15 oz cans chickpeas (garbanzo beans) drained and rinsed
- 2 15 oz cans black beans, drained and rinsed
- 1/2 cup fresh parsley, finely chopped
- 1/3 cup fresh mint, finely chopped
- 1/2 cup red onion, diced
- 1 large jalapeno, finely chopped (seeds removed for milder taste)
- 1 clove garlic, minced
- 1/4 cup olive oil
- 1/4 cup lemon juice (freshly squeezed preferred)
- 5 Tablespoons apple cider vinegar
- salt and pepper to taste
Instructions
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In a large bowl, combine the drained and rinsed chickpeas and black beans, along with the finely chopped fresh mint, parsley, red onion, and jalapeno.
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In a small separate bowl, whisk together the minced garlic, olive oil, lemon juice, and apple cider vinegar until thoroughly blended and emulsified.
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Pour the prepared dressing over the chickpea and black bean mixture. Stir everything gently until all ingredients are well coated with the dressing.
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Taste the salad and adjust seasoning with salt and pepper as needed. For best flavor, allow the salad to chill in the refrigerator for at least 30 minutes to an hour before serving, allowing the flavors to meld.
Nutrition
Serving: 1g
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Calories: 100kcal
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Carbohydrates: 8g
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Protein: 2g
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Fat: 7g
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Saturated Fat: 1g
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Polyunsaturated Fat: 6g
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Sodium: 43mg
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Fiber: 2g
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Sugar: 1g
Nutrition information is automatically calculated, so should only be used as an approximation.
Additional Info
Erin Sellin
10
10
Side Dish Recipes
American, Mediterranean, Middle Eastern
8
100
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