Introduction: Middle Eastern cuisine is renowned for its bold flavors and wholesome ingredients, and this Middle Eastern-inspired bean salad perfectly embodies those characteristics. Packed with protein-rich chickpeas and black beans, vibrant vegetables, and aromatic herbs, this salad is a delightful combination of taste and nutrition.
Flavorful Dressing: The dressing sets the tone for this salad, marrying the tanginess of fresh lemon juice with the richness of olive oil and the subtle sweetness of sugar or maple syrup. The addition of minced garlic adds depth and complexity, while salt and pepper provide the perfect balance of seasoning. Whisked together, this dressing infuses every bite with a burst of Mediterranean flavor.
Wholesome Ingredients: The heart of this salad lies in its wholesome ingredients. Garbanzo beans and black beans, rinsed and drained, form the protein-packed base, while diced red onion adds a punch of color and flavor. Halved grape tomatoes or mini heirloom tomatoes provide juicy bursts of sweetness, complemented by the aromatic trio of chopped basil, mint, and parsley, which infuse the salad with freshness and vibrancy.
Preparation and Serving: Preparation is a breeze, with the dressing whisked together in minutes and the salad ingredients tossed together in a large bowl. The magic happens when the dressing is poured over the bean and vegetable medley, gently tossed to coat every morsel. For optimal flavor infusion, refrigerate the salad for at least 30 minutes before serving, allowing the flavors to meld together harmoniously.
Optional Additions: While the salad shines on its own, optional additions can elevate it further. Creamy avocado slices add a luxurious texture and an extra dose of healthy fats, while crumbled feta cheese contributes a tangy bite that complements the other flavors beautifully.
Nutritional Value: Beyond its exquisite taste, this salad boasts impressive nutritional credentials. With each serving providing a generous dose of fiber, protein, and essential vitamins and minerals, it’s a satisfying and wholesome option for health-conscious individuals. Clocking in at just 245 calories per serving, it’s a guilt-free indulgence that nourishes both body and soul.
Conclusion: In conclusion, this Middle Eastern-inspired bean salad is a testament to the beauty of simple, wholesome ingredients coming together to create something truly extraordinary. Bursting with flavor, packed with nutrients, and effortlessly easy to prepare, it’s a must-have addition to any culinary repertoire, perfect for everything from quick weekday lunches to elegant dinner parties. Give it a try and embark on a culinary journey that delights the senses and nourishes the body
Middle Eastern Chickpea & Black Bean Salad
PREP TIME10 MINUTES
TOTAL TIME10 MINUTES
SERVES4
A healthy middle-eastern inspired salad with black beans and chickpeas! Tasty, delicious and super easy to make!
Ingredients
- FOR THE DRESSING:
- 2 cloves garlic, minced
- 1/4 cup fresh lemon juice
- 3 tablespoons olive oil
- 1 teaspoon sugar or maple syrup
- Salt and pepper, to taste
- FOR THE SALAD:
- 1 – 15 oz can garbanzo beans (chickpeas), rinsed and drained
- 1 – 15 oz can black beans, rinsed and drained
- 1/2 cup diced red onion
- 1 pint grape tomatoes (or mini heirloom!), halved
- 1/4 cup chopped basil
- 1/4 cup chopped mint
- 1/4 cup chopped parsley
Instructions
- In a medium bowl, whisk together all dressing ingredients: garlic, lemon juice, olive oil and sugar. Taste, add salt and pepper, and adjust seasonings as necessary.
- In a separate large bowl, toss chickpeas, black beans, red onion, tomatoes, basil, parsley and mint together. Pour dressing over and gently toss to combine. Refrigerate 30 minutes before serving to allow flavors to soak in. Sprinkle avocado on top if desired.
Recipe Notes
Nutrition does not include avocado or feta.
This recipe was inspired by Trader Joe’s Balela Salad
Nutrition
Servings: 4 servings
Serving size: 1 serving
Calories: 245kcal
Fat: 5.4g
Carbohydrates: 35.8g
Fiber: 12.4g
Sugar: 4.2g
Protein: 14g