Fattoush

Vegetarian
Vegan
Dairy Free
Health score
20%
Fattoush
45 min.
4
366kcal

Suggestions


Fattoush is a vibrant and refreshing Middle Eastern salad that perfectly embodies the essence of summer with its colorful array of fresh vegetables and aromatic herbs. This delightful dish is not only vegetarian and vegan but also dairy-free, making it a fantastic choice for anyone looking to enjoy a light yet satisfying meal. With a preparation time of just 45 minutes, Fattoush is an ideal side dish for gatherings, barbecues, or even a simple family dinner.

The star of this recipe is the combination of crisp vegetables like cucumbers, tomatoes, and radishes, which are beautifully complemented by the crunch of toasted or fried pita bread. The dressing, a zesty blend of olive oil and freshly squeezed lemon juice, is infused with garlic, sumac, and fresh mint, creating a burst of flavor that elevates the entire dish. Each bite is a harmonious balance of textures and tastes, making it a crowd-pleaser that will leave your guests asking for seconds.

Whether you're a seasoned cook or a kitchen novice, this Fattoush recipe is easy to follow and guarantees a delicious outcome. So gather your ingredients, embrace the vibrant flavors of the Mediterranean, and treat yourself and your loved ones to this delightful salad that celebrates the beauty of fresh produce!

Ingredients

  • large cucumber diced
  • cup mint leaves fresh chopped
  • cloves garlic crushed
  • cup bell pepper diced green
  • cup juice of lemon freshly squeezed
  • 1.5 cups olive oil 
  • 0.8 cup parsley chopped
  • small wholewheat pita breads 
  •  radishes sliced in semicircles
  • small the of 1 cos lettuce 
  • servings salt and pepper to taste
  • cup spring onion chopped
  • 0.5 cup sumac powder 
  •  cherry tomatoes diced halved (or 1 pint cherry tomatoes, )
  • 0.5 cup vegetable oil for frying

Equipment

  • bowl
  • paper towels
  • whisk

Directions

  1. Tear the bread into pieces (roughly 1-inch-square).
  2. Heat the vegetable oil over medium heat, and fry the bread bits until nicely browned and crisp, then set aside to drain on a plate lined with paper towels; or you can toast the pita instead of frying.
  3. Combine vegetables, lettuce, parsley, and bread pieces in a large bowl, and toss well.
  4. Whisk olive oil and lemon juice, and mix in garlic, sumac, mint, and salt and pepper to taste.
  5. Pour dressing over salad and toss thoroughly.

Nutrition Facts

Calories366kcal
Protein6.8%
Fat53.98%
Carbs39.22%

Properties

Glycemic Index
62
Glycemic Load
22.98
Inflammation Score
-9
Nutrition Score
20.976521678593%

Flavonoids

Pelargonidin
1.89mg
Eriodictyol
6.46mg
Hesperetin
9.97mg
Naringenin
0.84mg
Apigenin
24.92mg
Luteolin
3.4mg
Kaempferol
0.57mg
Myricetin
1.75mg
Quercetin
4.04mg

Nutrients percent of daily need

Calories:365.99kcal
18.3%
Fat:22.77g
35.04%
Saturated Fat:3.25g
20.32%
Carbohydrates:37.23g
12.41%
Net Carbohydrates:32.73g
11.9%
Sugar:4.47g
4.97%
Cholesterol:0mg
0%
Sodium:439.58mg
19.11%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.46g
12.91%
Vitamin K:271.35µg
258.43%
Vitamin C:83.1mg
100.73%
Vitamin A:2518.61IU
50.37%
Manganese:0.59mg
29.69%
Folate:93.24µg
23.31%
Vitamin E:3.31mg
22.07%
Fiber:4.5g
18%
Iron:2.86mg
15.9%
Potassium:530.01mg
15.14%
Vitamin B1:0.22mg
14.65%
Vitamin B6:0.27mg
13.56%
Copper:0.25mg
12.7%
Calcium:126.59mg
12.66%
Magnesium:49.51mg
12.38%
Phosphorus:103.72mg
10.37%
Vitamin B2:0.15mg
8.91%
Vitamin B3:1.74mg
8.68%
Zinc:0.98mg
6.55%
Vitamin B5:0.61mg
6.06%
Selenium:1.02µg
1.46%
Source:Epicurious