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Balela Salad

Balela Salad is a Salads international recipe with 480 calories per serving, nutrition details, and step-by-step preparation guidance.

Calories

480 kcal

Total Time

10 min

Servings

1

Protein

43.8 g

About This Recipe

The story behind Balela Salad

Balela Salad is a salads recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around chickpeas, black beans, and cherry tomato.

Like most enduring salads recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 480 calories each, so you can see exactly how it fits your day before you start cooking.

Plan for about 10 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Balela Salad worth coming back to.

Ingredients

  • Chickpeas1/2 cup (100 g)
  • Black Beans1/2 cup (100 g)
  • Cherry Tomato6 count (120 g)
  • Red Onion1/2 count (75 g)
  • Olive Oil1 tablespoon (15 ml)

Instructions

  1. 1

    Step 1

    Halve the cherry tomatoes and thinly slice the onion.

  2. 2

    Step 2

    Wash the onion in salted water to reduce bitterness.

  3. 3

    Step 3

    Serve the chickpeas, beans, cherry tomatoes and onion in a bowl.

  4. 4

    Step 4

    Season with olive oil and salt and pepper to taste.

  5. 5

    Step 5

    Optional: Add chopped dill and parsley.

Nutrition Snapshot

Macros and micros at a glance

68/ 100

Forkd Score · Strong

This recipe scores well for protein density and fiber density relative to its per-serving calories.

Calories

480

Protein

43.8g

Carbs

137.4g

Fat

21.6g

Fiber

30.8g

Micronutrients

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Diet and Allergen Guide

Vegetarian

Yes

Vegan

Yes

Gluten Free

Yes

Dairy Free

No

Allergens

Tree NutGluten

Meal Prep and Storage

Make it easier to prep ahead

Balela Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

Frequently Asked Questions

Common questions about Balela Salad

How many calories are in Balela Salad?

Balela Salad has about 480 calories per serving based on the current ingredient list and serving size on this page.

How long does Balela Salad take to make?

Balela Salad takes about 10 minutes from start to finish. That is roughly about 10 minutes of prep. Actual times vary with your equipment and how much you prep in advance.

What ingredients can I substitute in Balela Salad?

Most ingredients in Balela Salad can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.

How should I store leftover Balela Salad?

Balela Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.

Can I freeze Balela Salad?

Balela Salad is best enjoyed fresh and does not freeze well, since its texture changes once thawed. Keep it in the fridge and eat it within a day or two instead.

How do I reheat Balela Salad?

Balela Salad is usually served cold or at room temperature, so it rarely needs reheating. If you prefer it warm, heat it gently and briefly so it does not overcook.

Can I scale Balela Salad up or down?

Yes. Balela Salad is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.

What pan or dish should I use for Balela Salad?

A large skillet, saucepan, or sheet pan works well for Balela Salad. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.

How do I know when Balela Salad is cooked properly?

Balela Salad is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.

Is Balela Salad suitable for vegetarians?

Yes. Balela Salad is suitable for vegetarians as written.

Is Balela Salad gluten-free?

Yes. Balela Salad is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.

Are there any allergen ingredients in Balela Salad?

Yes. This recipe includes Tree Nut and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.

Can I make Balela Salad ahead of time?

Balela Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

How can I adjust Balela Salad for my calorie or macro goals?

Balela Salad already lands in a fairly high-protein range at about 43.8 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.

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