Fattoush

Vegetarian
Vegan
Dairy Free
Health score
49%
Fattoush
45 min.
4
202kcal

Suggestions


If you're looking to add a refreshing and vibrant dish to your table, look no further than Fattoush! This traditional Middle Eastern salad is not only a feast for the eyes with its colorful assortment of crisp vegetables, but it’s also a delightful blend of flavors that will awaken your taste buds. Suitable for everyone, this recipe embraces a vegetarian, vegan, and dairy-free lifestyle without compromising taste or texture.

In just 45 minutes, you can create a dish that serves four people, making it perfect for a side at a family gathering or an outdoor picnic. With only 202 calories per serving, Fattoush is a guilt-free choice that provides a nutritious boost from fresh ingredients such as romaine lettuce, cherry tomatoes, and a hint of lemony goodness.

The tangy dressing, infused with the distinct taste of sumac and fresh herbs like mint and parsley, elevates the entire dish. Plus, the crunchy toasted pocket bread adds a delightful texture that contrasts beautifully with the tender vegetables. It’s not just a salad; it’s a celebration of flavors and textures that brings the tastes of the Mediterranean right to your kitchen.

Dive into this healthy and delicious recipe, and enjoy the nourishment of veggies while sipping on the delightful flavors that Fattoush has to offer. Perfect as a side dish or even a light meal on its own, it’s bound to become a favorite at your dinner table!

Ingredients

  • cups bite-sized pieces of rinsed
  • cups cherry tomatoes 
  • 0.5  cucumber english rinsed quartered
  • tablespoons mint leaves fresh chopped
  • 0.3 teaspoon coarse-ground pepper 
  • 0.1 teaspoon ground sumac 
  • tablespoons juice of lemon 
  • tablespoons olive oil extra-virgin
  • teaspoons olive oil 
  • 0.5 cup parsley leaves italian
  •  pocket breads 
  • 0.5 teaspoon salt 
  • 0.5  onion sweet

Equipment

  • bowl
  • oven
  • baking pan
  • ziploc bags

Directions

  1. Cut 2 pocket breads (7 in.) into 1-inch squares. Put in a zip-lock plastic bag with 2 teaspoons olive oil; seal bag and turn to coat.
  2. Pour pieces into a 10- by 15-inch baking pan and spread into a single layer.
  3. Bake in a 450 oven until crisp and lightly browned, about 5 minutes.
  4. Let cool at least 10 minutes. Meanwhile, in a large bowl, mix 2 tablespoons lemon juice, 2 tablespoons extra-virgin olive oil, 1/2 teaspoon salt, 1/4 teaspoon coarse-ground pepper, and 1/8 teaspoon ground sumac (optional; available in markets that carry Mediterranean ingredients).
  5. Add 3 cups bite-size pieces of rinsed and crisped romaine lettuce leaves (about 4 oz.); half an English cucumber, rinsed, quartered lengthwise, and cut into 1/2-inch chunks; 2 cups cherry tomatoes, rinsed and stemmed (cut in half if larger than 3/4 in.); half a sweet onion (8 oz.), thinly slivered; 1/2 cup Italian parsley leaves; 3 tablespoons chopped fresh mint leaves; and the pocket-bread chips.
  6. Mix gently to coat.

Nutrition Facts

Calories202kcal
Protein8.91%
Fat41.73%
Carbs49.36%

Properties

Glycemic Index
40.25
Glycemic Load
14.62
Inflammation Score
-10
Nutrition Score
17.367826140445%

Flavonoids

Epigallocatechin 3-gallate
0.03mg
Eriodictyol
1.53mg
Hesperetin
1.47mg
Naringenin
0.1mg
Apigenin
16.37mg
Luteolin
0.6mg
Kaempferol
0.65mg
Myricetin
1.59mg
Quercetin
7.37mg

Nutrients percent of daily need

Calories:202.12kcal
10.11%
Fat:9.71g
14.95%
Saturated Fat:1.35g
8.44%
Carbohydrates:25.86g
8.62%
Net Carbohydrates:22.82g
8.3%
Sugar:5.23g
5.81%
Cholesterol:0mg
0%
Sodium:461.48mg
20.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.67g
9.33%
Vitamin K:173.11µg
164.87%
Vitamin A:4266.6IU
85.33%
Vitamin C:35.5mg
43.03%
Folate:93.68µg
23.42%
Manganese:0.4mg
20.12%
Potassium:459.86mg
13.14%
Vitamin E:1.85mg
12.32%
Fiber:3.04g
12.16%
Iron:2.18mg
12.11%
Vitamin B1:0.17mg
11.03%
Copper:0.19mg
9.25%
Vitamin B6:0.18mg
8.93%
Magnesium:34.94mg
8.74%
Phosphorus:86.65mg
8.67%
Calcium:78.92mg
7.89%
Vitamin B3:1.37mg
6.84%
Vitamin B2:0.11mg
6.26%
Zinc:0.68mg
4.51%
Vitamin B5:0.45mg
4.49%
Selenium:0.85µg
1.22%
Source:My Recipes