Balela, a Middle Eastern Salad in the CI Kitchen

How much sodium is lurking in your pantry?

Arthur, Il (WCIA) - We're tackling the issue of sodium today with guest chef, Anita Dukeman.

How much sodium a day is recommended? No more than 2300 mg

Sodium in breakfast cereals, jarred spaghetti sauce, cottage cheese, and bottled salad dressing

Message: Read labels and just be aware of the sodium content—compare brands some are better than others

Since Middle Eastern Food is trending in 2018, we are preparing a Middle Eastern Salad (Balela) using an easy to prepare homemade salad dressing

Balela (Middle Eastern Salad) 

Ingredients
2  15-ounce cans chickpeas, rinsed and drained 
2  15-ounce cans black beans, rinsed and drained
1/2 cup chopped red onion (about half a small onion)
1  jalapeno, seeded (unless you like it spicy) and finely chopped 
1  pint grape tomatoes, cut in half
1/3 cup fresh mint or basil, chopped 
1/3 cup fresh flat leaf (Italian) parsley, chopped
1/4 cup lemon juice
1/3 cup extra-virgin olive oil
3 Tablespoons apple cider vinegar
1-2 cloves garlic, minced
1  teaspoon sumac (optional)
Salt and black pepper to taste
Feta cheese, to taste (optional)

Directions
In a medium-size bowl, MIX chickpeas, black beans, red onion, jalapeno, tomatoes, mint and parsley.

In a small bowl, WHISK together the lemon juice, olive oil, vinegar, garlic, sumac (if using), salt and pepper.

ADD dressing to the salad mixture. STIR to combine.

REFRIGERATE salad for several hours for flavors to meld.

ADD feta cheese, if using, before serving.

Join Anita for cooking class where they will create crostini with lots of cheese, fruit and veggie toppings. 

This class is designed specifically for teens, grades 6th through 9th. The class is limited to 10 teens, and there is no cost to attend.

Please call the Arthur Public Library District at 543-2037 to register.

 


More Stories

Don't Miss

  • Don't Miss Stay Connected
    Copyright 2018 Nexstar Broadcasting, Inc. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.
  • Don't Miss Viewers Club
    Copyright 2018 Nexstar Broadcasting, Inc. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.
  • Don't Miss Hidden History
    Copyright 2018 Nexstar Broadcasting, Inc. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.
  • Don't Miss Polar Patrol
    Copyright 2018 Nexstar Broadcasting, Inc. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.

Trending Stories

Latest News

Video Center