Egyptian Fattet Salad (Layered Chickpea Salad)

Vegetarian
Very Healthy
Health score
61%
Egyptian Fattet Salad (Layered Chickpea Salad)
32 min.
6
403kcal

Suggestions

This Egyptian Fattet Salad, also known as Layered Chickpea Salad, is an explosion of flavors and textures. It's a vegetarian dish that's perfect as a side or even a light meal. The star of the show is the chickpea, which is packed with plant-based protein and fiber, making it a nutritious and satisfying option.

The salad has a beautiful presentation with layers of crispy pita bread, creamy yogurt, and a flavorful mix of chickpeas, garlic, and spices. It's then topped with toasted pine nuts for a crunchy bite and a drizzle of tahini for an extra nutty kick. The fresh mint adds a refreshing touch, making this salad perfect for any occasion, from a casual lunch to a fancy dinner party.

With a health score of 61%, this dish is not only delicious but also provides a good balance of nutrients. It's a very healthy option, offering a good source of protein, healthy fats, and carbohydrates. The recipe is also easily customizable, allowing you to adjust the seasoning to your taste and add your favorite herbs and spices.

Whether you're a vegetarian or simply looking for a tasty and nutritious dish, this Egyptian Fattet Salad is a must-try! It's a unique and flavorful twist on a traditional salad that will leave you feeling satisfied and nourished.

Ingredients

  • 0.5 teaspoon cumin to taste
  • 1.5 cups chickpeas dried (garbanzo beans)
  • tablespoons olive oil extra virgin 
  • tablespoons mint leaves dried fresh chopped (not mint)
  • large garlic clove peeled
  •  garlic clove finely minced peeled
  • servings pepper fresh black
  • 1.5  juice of lemon 
  • tablespoons pinenuts toasted
  •  day old pita bread whole wheat
  • 2.5 cups yogurt plain
  • servings salt to taste
  • tablespoon tahini 

Equipment

    Nutrition Facts

    Calories403kcal
    Protein16.35%
    Fat32.67%
    Carbs50.98%

    Properties

    Glycemic Index
    22.75
    Glycemic Load
    5.54
    Inflammation Score
    -7
    Nutrition Score
    24.164782608696%

    Flavonoids

    Eriodictyol
    0.88mg
    Hesperetin
    1.25mg
    Naringenin
    0.1mg
    Apigenin
    0.09mg
    Luteolin
    0.22mg
    Kaempferol
    0.01mg
    Myricetin
    0.03mg
    Quercetin
    0.06mg

    Nutrients percent of daily need

    Calories:402.79kcal
    20.14%
    Fat:15.17g
    23.34%
    Saturated Fat:3.52g
    21.98%
    Carbohydrates:53.27g
    17.76%
    Net Carbohydrates:42.38g
    15.41%
    Sugar:11.24g
    12.49%
    Cholesterol:13.27mg
    4.42%
    Sodium:372.9mg
    16.21%
    Protein:17.08g
    34.17%
    Manganese:1.96mg
    97.97%
    Folate:302.52µg
    75.63%
    Fiber:10.89g
    43.56%
    Phosphorus:375.16mg
    37.52%
    Copper:0.61mg
    30.69%
    Selenium:19.85µg
    28.36%
    Vitamin B1:0.42mg
    28.22%
    Magnesium:102.88mg
    25.72%
    Iron:4.6mg
    25.53%
    Zinc:3.13mg
    20.86%
    Vitamin B6:0.41mg
    20.63%
    Potassium:704.33mg
    20.12%
    Calcium:194.56mg
    19.46%
    Vitamin B2:0.29mg
    17.2%
    Vitamin B5:1.46mg
    14.63%
    Vitamin E:1.64mg
    10.96%
    Vitamin B3:1.99mg
    9.94%
    Vitamin K:9.91µg
    9.44%
    Vitamin C:6.71mg
    8.14%
    Vitamin B12:0.38µg
    6.3%
    Vitamin A:211.3IU
    4.23%
    Source:Food.com