Fattoush

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
56%
Fattoush
45 min.
8
96kcal

Suggestions


Fattoush is a vibrant, refreshing salad that embodies the flavors of the Mediterranean, making it a perfect addition to any meal. This delightful dish is packed with fresh vegetables, fragrant herbs, and crunchy pita chips, creating a symphony of textures and tastes that will tantalize your taste buds. If you’re looking for a healthy and satisfying side dish that is both vegetarian and vegan, Fattoush is the ideal choice.

With a health score of 56, this recipe is not only low in calories—at just 96 kcal per serving—but also loaded with vital nutrients. The combination of Persian and English cucumbers, ripe tomatoes, and fresh herbs like parsley and mint provides a refreshing burst of flavor and essential vitamins. Plus, the addition of sumac gives it a tangy twist that sets it apart from other salads.

This recipe is easy to prepare, taking only 45 minutes to whip up, and serves 8, making it great for a family gathering or summer barbecue. The gluten-free and dairy-free features mean that it caters to various dietary needs, ensuring that everyone at your table can enjoy it. Whether served as a side dish or enjoyed on its own, Fattoush is sure to become a favorite in your recipe repertoire. Give it a try and bring a taste of the Mediterranean into your kitchen!

Ingredients

  • pound cucumber english thinly sliced quartered
  • 0.5 teaspoon mint dried
  • cups flat parsley loosely packed ()
  • cup mint leaves fresh
  • small garlic clove minced
  • teaspoons sumac powder for 15 minutes
  • cups the of 1 cos lettuce 
  • servings kosher salt 
  • tablespoons juice of lemon fresh ()
  • 0.3 cup olive oil extra virgin extra-virgin
  • tablespoons pomegranate molasses ()
  • small the of 1 cos lettuce trimmed
  •  spring onion thinly sliced
  • medium cherry tomatoes ripe chopped
  • teaspoons citrus champagne vinegar ()
  •  frangelico toasted halved
  •  frangelico toasted halved

Equipment

  • bowl
  • whisk

Directions

  1. Combine sumac with soakingliquid, 3 tablespoons lemon juice, 2 tablespoons pomegranatemolasses, garlic, 2 teaspoons vinegar,and dried mint in a small bowl. Graduallyadd oil, whisking constantly, until wellblended. Season with salt; add more lemonjuice, pomegranate molasses, and vinegarto taste, if desired.
  2. Place pita pieces in a medium bowl;pour oil over and toss to coat. Season pita totaste with salt.
  3. Mix tomatoes and next 6 ingredients ina large bowl.
  4. Add 3/4 of dressing; toss to coat,adding more dressing by tablespoonfulsas needed. Season with salt.
  5. Add pita; tossonce.
  6. Sprinkle sumac over, if desired.

Nutrition Facts

Calories96kcal
Protein6.09%
Fat64.07%
Carbs29.84%

Properties

Glycemic Index
13.63
Glycemic Load
0.48
Inflammation Score
-9
Nutrition Score
13.297391145126%

Flavonoids

Eriodictyol
2.01mg
Hesperetin
1.39mg
Naringenin
0.08mg
Apigenin
32.63mg
Luteolin
0.89mg
Kaempferol
0.35mg
Myricetin
2.24mg
Quercetin
1.49mg

Nutrients percent of daily need

Calories:95.71kcal
4.79%
Fat:7.11g
10.94%
Saturated Fat:0.99g
6.17%
Carbohydrates:7.45g
2.48%
Net Carbohydrates:5.39g
1.96%
Sugar:3.4g
3.78%
Cholesterol:0mg
0%
Sodium:209.24mg
9.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.52g
3.04%
Vitamin K:292.19µg
278.27%
Vitamin A:3301.11IU
66.02%
Vitamin C:29.87mg
36.2%
Folate:70.55µg
17.64%
Manganese:0.2mg
9.98%
Iron:1.79mg
9.94%
Fiber:2.06g
8.22%
Potassium:287.26mg
8.21%
Vitamin E:1.22mg
8.13%
Magnesium:24.57mg
6.14%
Calcium:58.1mg
5.81%
Copper:0.11mg
5.31%
Vitamin B6:0.09mg
4.34%
Vitamin B2:0.07mg
3.95%
Vitamin B1:0.06mg
3.92%
Phosphorus:37.24mg
3.72%
Zinc:0.42mg
2.8%
Vitamin B5:0.27mg
2.69%
Vitamin B3:0.47mg
2.33%
Source:Epicurious