Balela Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
46%
Balela Salad
25 min.
10
218kcal

Suggestions


Looking for a vibrant and nutritious dish that’s perfect for any occasion? Look no further than Balela Salad! This delightful Middle Eastern-inspired salad is not only bursting with flavor but also caters to a variety of dietary preferences, making it a fantastic choice for everyone at the table. Whether you're a vegetarian, vegan, or simply seeking a gluten-free option, this salad checks all the boxes.

With its hearty combination of black beans and garbanzo beans, Balela Salad is a protein-packed powerhouse that will keep you satisfied. The fresh herbs—mint and parsley—add a refreshing touch, while the grape tomatoes provide a juicy burst of sweetness. The zesty dressing, made with apple cider vinegar, lemon juice, and a hint of jalapeño, ties all the ingredients together, creating a harmonious blend of flavors that dance on your palate.

Ready in just 25 minutes, this salad is perfect as a side dish, antipasti, or even a light snack. It’s an excellent addition to any gathering, whether it’s a casual get-together or a festive celebration. Plus, with only 218 calories per serving, you can indulge guilt-free! So grab your ingredients and get ready to impress your friends and family with this colorful and delicious Balela Salad!

Ingredients

  • tablespoons apple cider vinegar 
  • 30 ounce black beans drained and rinsed canned
  • 30 ounce garbanzo beans drained and rinsed canned
  • 0.5 cup mint leaves fresh packed chopped ()
  • 0.5 cup parsley fresh packed chopped ()
  • clove garlic minced
  • pint grape tomatoes halved
  • 10 servings salt and ground pepper black to taste
  •  jalapeno finely chopped
  • tablespoons juice of lemon 
  • 0.3 cup olive oil 
  • 0.5 cup onion chopped

Equipment

  • bowl
  • blender

Directions

  1. In a salad bowl, lightly mix together the garbanzo beans, black beans, mint, parsley, onion, and grape tomatoes.
  2. Place the jalapeno pepper, garlic, olive oil, lemon juice, and apple cider vinegar into a blender, and blend until thoroughly combined.
  3. Pour the dressing over the salad, and toss to mix; sprinkle with salt and black pepper to serve.

Nutrition Facts

Calories218kcal
Protein17.89%
Fat29.94%
Carbs52.17%

Properties

Glycemic Index
27.13
Glycemic Load
3.88
Inflammation Score
-7
Nutrition Score
16.285652077716%

Flavonoids

Eriodictyol
0.92mg
Hesperetin
0.88mg
Naringenin
0.38mg
Apigenin
6.59mg
Luteolin
0.34mg
Isorhamnetin
0.4mg
Kaempferol
0.14mg
Myricetin
0.51mg
Quercetin
2mg

Nutrients percent of daily need

Calories:218.01kcal
10.9%
Fat:7.47g
11.5%
Saturated Fat:1.01g
6.33%
Carbohydrates:29.3g
9.77%
Net Carbohydrates:18.63g
6.77%
Sugar:1.81g
2.02%
Cholesterol:0mg
0%
Sodium:568.73mg
24.73%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.05g
20.1%
Vitamin K:56.65µg
53.95%
Manganese:1.03mg
51.39%
Fiber:10.68g
42.71%
Vitamin B6:0.51mg
25.7%
Folate:90.19µg
22.55%
Vitamin C:17.66mg
21.4%
Phosphorus:178.89mg
17.89%
Iron:3.17mg
17.63%
Copper:0.34mg
17.03%
Potassium:553.83mg
15.82%
Magnesium:63.14mg
15.78%
Vitamin A:774.71IU
15.49%
Vitamin B1:0.17mg
11.62%
Vitamin B2:0.14mg
8.06%
Zinc:1.21mg
8.06%
Calcium:77.72mg
7.77%
Vitamin E:1.12mg
7.44%
Vitamin B3:1.03mg
5.16%
Vitamin B5:0.5mg
4.96%
Selenium:2.91µg
4.16%
Source:Allrecipes