Looking for a healthy and flavorful Middle Eastern dish to add to your rotating recipe list? Look no further than Balela, a protein-packed bean salad that is perfect as a side dish or light meal. One half cup serving of Balela contains approximately 180 calories.
Balela is made from a combination of chickpeas, black beans, tomatoes, parsley, and a variety of flavorful spices. Not only is it delicious, but it is also a great source of dietary fiber and plant-based protein.
In this article, we'll introduce you to Balela, explore its many health benefits, teach you how to make it, and provide you with some delicious recipe variations to try.
What is Balela?
Balela is a Middle Eastern bean salad made with chickpeas, black beans, tomatoes, parsley, and a variety of spices including cumin and sumac. The result is a delicious and nutritious dish that is perfect as a side dish or light meal. The name Balela is thought to have originated from the Arabic word 'balila' which means 'cooked chickpeas'. It is a popular dish in many Middle Eastern countries and has gained popularity around the world due to its flavorful ingredients and nutritional value.
Calories in Balela
One half cup (113 g) serving of Balela contains approximately 180 calories. This makes it a great option for those looking for a flavorful and satisfying dish without a lot of calories.
Balela's Nutritional Value
Balela is not only delicious but it is also a great source of nutrition. One serving of Balela contains approximately 8 grams of protein and 7 grams of dietary fiber. It is also a good source of iron and folate. The combination of beans and vegetables in this salad provides a variety of essential vitamins and minerals, making it a healthy and nutritious addition to your diet.
Balela's Health Benefits
The ingredients in Balela provide a variety of health benefits. Chickpeas and black beans are both excellent sources of protein and dietary fiber, making them an ideal food for promoting heart health and weight management. Tomatoes are high in vitamin C and potassium, and parsley is a good source of vitamin K and antioxidants. These nutrients play a vital role in maintaining overall health and well-being.
Balela Serving Size
One half cup (113 g) is a standard serving size for Balela. This amount contains approximately 180 calories, 8 grams of protein, and 7 grams of dietary fiber.
How to Make Balela
Making Balela is easy and requires only a few simple steps. Here's how:
- Drain and rinse one can of chickpeas and one can of black beans.
- Dice one large tomato and finely chop one bunch of parsley.
- In a large mixing bowl, combine the chickpeas, black beans, tomato, and parsley.
- In a separate mixing bowl, whisk together the olive oil, lemon juice, garlic, cumin, sumac, salt, and pepper. Pour this dressing over the bean mixture and toss until well coated.
- Refrigerate for at least 30 minutes to allow the flavors to meld together. Serve and enjoy!
You can adjust the amounts of spices and dressing to your personal taste preferences.
Balela Recipe Variations
Balela is a versatile dish that can be customized to your liking. Here are three delicious recipe variations to try:
- Spicy Balela: Add diced jalapeño peppers or red pepper flakes for a spicy kick.
- Mediterranean Balela: Add diced cucumber, red onion, and feta cheese for a Mediterranean twist.
- Balela Tacos: Serve Balela in warmed tortillas and top with avocado and salsa for a taco-inspired dish.
Get creative and have fun experimenting with different flavor combinations!
Balela vs Hummus
Balela and hummus are both popular Middle Eastern dishes that use chickpeas as a main ingredient. However, there are some key differences between the two. Hummus is made with a combination of chickpeas, tahini, olive oil, lemon juice, and garlic. It has a creamy texture and is often served as a dip with pita bread or vegetables. Balela, on the other hand, is a bean salad that contains a variety of vegetables and spices. It is often served as a side dish or light meal. While both dishes are delicious and nutritious, they have different flavor profiles and uses.
Balela as a Snack
Balela makes a great snack option when you're craving something savory and satisfying. It is a healthier alternative to traditional snack foods like chips or crackers. You can pack Balela in a small container and take it with you on the go. It's also a great option for snacking at home while watching TV or working on the computer.
Where to Buy Balela
Balela can be found at many Middle Eastern grocery stores, as well as some larger chain grocery stores. If you're unable to find Balela at a store near you, you can easily make it at home using the recipe we provided.
Balela is a healthy and flavorful Middle Eastern dish that is perfect as a side dish or light meal.
5 Frequently Asked Questions About Balela
1. What is Balela?
Balela is a Middle Eastern salad made with chickpeas, black beans, tomatoes, onions, parsley, and spices. It is dressed with a simple mixture of olive oil and lemon juice.
2. Is Balela healthy?
Yes, Balela is a healthy choice as it is a good source of fiber, protein, and several essential vitamins and minerals. The chickpeas and black beans in Balela provide a significant amount of fiber and protein, while the tomato and parsley add vitamins and minerals.
3. How many calories are in 1/2 cup (113g) of Balela?
One-half cup of Balela (113g) contains approximately 180 calories, which makes it a relatively low-calorie option compared to many other common snack foods.
4. What are some ways to serve Balela?
Balela can be served in several ways- as a salad, a dip, or a side dish. It can be eaten alone or served with pita bread, crackers, or chips. It is an excellent addition to mezze platters and is perfect for parties as it can be made ahead of time.
5. How can Balela be stored?
Balela can be stored in an airtight container in the refrigerator for up to three to four days. Before serving, bring the salad to room temperature and give it a quick stir. You may have to add some more olive oil and lemon juice to freshen it up before serving.