In season当季Middle Eastern中东
Balela (Chickpea & Herb Salad)巴莱拉鹰嘴豆香草沙拉
A bright Egyptian-style chickpea salad with olives, sun-dried tomatoes and plenty of herbs. Fully cooked canned beans make it no-cook.埃及风味鹰嘴豆沙拉，配橄榄番茄干和香草，全熟罐豆无需开火。
BEGINNER FIELD GUIDE新手做饭说明书
Before you turn on the heat先备齐，再开火
Wash hands & produce洗手、洗菜洗手、洗菜Lava manos y verduras손·채소 씻기
Keep raw meat apart生熟分开生熟分開Lo crudo, aparte날것은 따로
Measure first先量好先量好Mide antes먼저 계량
- Rinse canned chickpeas and weigh after draining. Use pitted olives and ready-to-eat oil-packed sun-dried tomatoes, drained; not hard dry tomatoes needing soaking. Wash and dry herbs.罐豆冲净沥干称重，用去核橄榄和即食油浸番茄干并沥油，不用需久泡的硬干番茄；香草洗干。
Written for 2 servings · cooking more? Use batches按 2 人份写 · 加量请分批按 2 人份寫 · 加量請分批Para 2 porciones · si haces más, por tandas2인분 기준 · 늘리면 나눠 조리
Full safety & prep notes完整安全与备料说明完整安全與備料說明Notas completas de seguridad안전·준비 전체 안내
These instructions use the base recipe: 2 servings. Scaling ingredients does not scale pan size or cooking time. Use batches and verify the stated checkpoints.以下按原方2人份写。改变份量不会自动改变锅大小或烹饪时间；增加份量请分批，并核对每步判断点。
- Wash hands and produce; dry well. Keep raw beef and its utensils away from ready-to-eat food. Refrigerate meat and dairy until needed.洗手并洗净擦干蔬果；生牛肉及工具与即食食物分开，肉奶用前冷藏。
- Measure the displayed list for your selected servings. Timings include base-recipe prep; extra pan batches take longer. Separately mentioned drinking or boiling water is additional.按所选人数的清单量好食材。标注时间包含基础份量的备菜，分批制作会更久；步骤中另提的饮用水和煮面水需要另备。
Ingredients食材
- Fully cooked canned chickpeas, drained and rinsed weight全熟罐装鹰嘴豆（冲洗沥干净重）12 oz盎司
- Green bell pepper青甜椒0.5
- Grape tomatoes小葡萄番茄6 oz盎司
- Pitted Gaeta or Kalamata olives, drained去核Gaeta或卡拉马塔橄榄（沥干）2 tbsp大勺
- Oil-packed ready-to-eat sun-dried tomatoes, drained油浸即食番茄干（沥干）2 tbsp大勺
- Scallion葱1
- Fresh parsley, measured finely chopped鲜欧芹（切细后量）0.25 cup杯
- Fresh mint leaves鲜薄荷叶2 tbsp大勺
- Extra-virgin olive oil特级初榨橄榄油1 tbsp大勺
- Fresh lemon juice鲜柠檬汁1 tbsp大勺
- White wine vinegar白葡萄酒醋1 tsp小勺
- Garlic大蒜1 clove瓣
- Culinary ground sumac食用sumac酸香料粉0.5 tsp小勺
- Aleppo pepper flakes阿勒颇辣椒碎0.25 tsp小勺
- Fine salt细盐0.125 tsp小勺
- Ground black pepper黑胡椒粉0.125 tsp小勺
Method做法
Finely dice the pepper, halve the tomatoes, slice the scallion and olives, and chop the sun-dried tomatoes. Finely chop the parsley and mint, keeping everything on a clean board.
甜椒切小丁，番茄对半切，葱和橄榄切片，番茄干切细。欧芹和薄荷也切细，都用干净的砧板。
Common mistake & quick fix容易错在哪，怎么补救
Add dressing only after draining the vegetables well; otherwise it becomes watery.蔬菜沥干后再拌汁，否则容易出水。
Whisk the oil, lemon juice, vinegar, finely minced garlic, sumac, Aleppo pepper, salt, and black pepper until the seasoning is evenly mixed in.
把油、柠檬汁、醋、细蒜末、sumac、辣椒碎、盐和黑胡椒搅匀，让调料分布均匀。
Common mistake & quick fix容易错在哪，怎么补救
Keep perishable ingredients refrigerated until needed; use clean utensils and serve promptly.易腐食材用前冷藏，使用干净器具，做好尽快吃。
Put the drained chickpeas, cut vegetables, olives, and herbs in a bowl. Pour the dressing over and fold gently so you don't crush the chickpeas.
沥干的鹰嘴豆、切好的蔬菜、橄榄和香草放进碗里，淋上汁，轻轻翻拌，别把豆子压碎。
Everything is lightly coated, still crisp, and not sitting in a watery puddle.食材薄薄裹汁，口感脆爽，没有大量积水。
Common mistake & quick fix容易错在哪，怎么补救
Add dressing only after draining the vegetables well; otherwise it becomes watery.蔬菜沥干后再拌汁，否则容易出水。
Taste and serve right away, or refrigerate to let the flavors mingle — a longer rest is optional. Add starch only if you want it.
尝一下味道，可以直接吃，也可以冷藏让味道融合，多放一会儿是随意的。想配主食就配。
Everything is lightly coated, still crisp, and not sitting in a watery puddle.食材薄薄裹汁，口感脆爽，没有大量积水。
Common mistake & quick fix容易错在哪，怎么补救
Keep perishable ingredients refrigerated until needed; use clean utensils and serve promptly.易腐食材用前冷藏，使用干净器具，做好尽快吃。
Know your ingredients认识食材
Ingredients explained食材讲解
Scallions葱Whites for cooking, greens for garnish. Regrow roots in a glass of water.葱白下锅，葱绿点缀。根泡水能再长。
- Fresh parsley, measured finely chopped鲜欧芹（切细后量）
Flat-leaf has more flavor than curly. Adds vitamin K and freshness.平叶比卷叶香。补维K、提清新。
- Fresh mint leaves鲜薄荷叶
Cooling herb for Vietnamese rolls and Thai salads. Choose perky leaves; store like flowers in a glass of water.清凉香草，用于越南卷和泰式沙拉。挑挺拔的叶子；像插花一样泡水保存。
Extra-virgin olive oil特级初榨橄榄油Extra-virgin olive oil for finishing; neutral oils (avocado, canola) for high heat.特级初榨橄榄油淋面；高温用中性油（牛油果油、菜籽油）。
Garlic大蒜Crush and rest 10 min before heating to keep more allicin. Avoid sprouted cloves.拍碎静置10分钟再加热，保留更多大蒜素。发芽的别用。
Fine salt细盐Kosher salt (Diamond Crystal) is less salty by volume than table salt; use about half if swapping to table salt.犹太盐（Diamond Crystal）按体积比食盐淡；换成食盐时约减半。
- Ground black pepper黑胡椒粉
Freshly ground black pepper tastes far brighter than pre-ground; grind it right before using.现磨黑胡椒比预磨的香得多；用前现磨。
Cookware厨具
- Bowls, colander, knife, board and measuring tools碗、漏篮、刀、砧板与量具
Make it a balanced meal营养搭配建议
Chickpeas add plant protein and fiber alongside vegetables. Add a modest starch if needed; linked rice and yogurt side are optional, with separate ingredients.鹰嘴豆配蔬菜供植物蛋白和纤维，按需少量主食；链接饭及酸奶配菜可选另备。
Lebanese Vermicelli Rice (Riz bi Shariyeh)黎巴嫩炒细面香米饭
Khiyar bi Laban (Cucumber Yogurt Salad)黎巴嫩薄荷黄瓜酸奶沙拉Why it works: aim for half the plate vegetables, a quarter protein, a quarter whole grains or starch — then let one rich dish be the star.搭配思路：半盘蔬菜、四分之一蛋白、四分之一主食；一桌里只让一道浓郁的菜当主角。
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