Fattoush (Bread and Vegetable Salad)

Vegetarian
Vegan
Dairy Free
Health score
21%
Fattoush (Bread and Vegetable Salad)
45 min.
10
249kcal

Suggestions


Craving a vibrant, refreshing salad bursting with Mediterranean flavors? Then look no further than Fattoush! This Lebanese bread and vegetable salad is a delightful combination of textures and tastes that will tantalize your taste buds. It’s naturally vegetarian, vegan, and dairy-free, making it a perfect choice for almost everyone! With a ready-in time of just 45 minutes, Fattoush is a fantastic option for a light lunch, a crowd-pleasing side dish, or a flavorful starter.

Imagine biting into crisp pieces of toasted pita bread mingled with juicy tomatoes, crunchy cucumbers, and the sharp tang of red onion. The aromatic blend of fresh mint and parsley elevates this salad to a whole new level, while a generous drizzle of extra virgin olive oil and lemon juice brings everything together in perfect harmony.

Fattoush is not just delicious; it's also incredibly versatile. Serve it as a refreshing snack on a warm day, as part of an antipasti spread, or as a light and satisfying meal. Plus, with just 249 calories per serving, you can indulge guilt-free! Ready to experience the authentic flavors of Lebanon? Let's get cooking!

Ingredients

  • cups unseasoned croutons toasted thin
  • 0.5 cup mint leaves fresh coarsely chopped
  • large garlic cloves finely chopped
  • pint grape tomatoes halved
  •  bell pepper green cored thinly sliced quartered
  • tablespoons juice of lemon fresh
  • 0.7 cup olive oil extra-virgin
  • 0.5 cup parsley fresh italian coarsely chopped (flat-leaf)
  • 0.5 teaspoon pepper freshly ground
  • small pickling cucumbers peeled halved lengthwise seeded sliced
  • small onion red halved thinly sliced
  •  romaine lettuce heart sliced
  • 1.5 teaspoons salt 

Equipment

  • bowl

Directions

  1. Toss together first 7 ingredients in a large glass bowl. Cover and refrigerate. Just before serving, add remaining ingredients. Toss well, and adjust seasoning as desired.
  2. Transfer to a large salad bowl, and serve.

Nutrition Facts

Calories249kcal
Protein12.41%
Fat14.53%
Carbs73.06%

Properties

Glycemic Index
28.1
Glycemic Load
37.81
Inflammation Score
-7
Nutrition Score
12.307826170455%

Flavonoids

Eriodictyol
0.99mg
Hesperetin
1.1mg
Naringenin
0.4mg
Apigenin
6.6mg
Luteolin
0.9mg
Isorhamnetin
0.55mg
Kaempferol
0.17mg
Myricetin
0.52mg
Quercetin
2.87mg

Nutrients percent of daily need

Calories:249.12kcal
12.46%
Fat:4.03g
6.2%
Saturated Fat:0.56g
3.52%
Carbohydrates:45.61g
15.2%
Net Carbohydrates:42.26g
15.37%
Sugar:3.09g
3.43%
Cholesterol:0mg
0%
Sodium:736.52mg
32.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.75g
15.5%
Vitamin K:63.19µg
60.18%
Vitamin C:26.21mg
31.77%
Manganese:0.53mg
26.51%
Vitamin A:1077.05IU
21.54%
Vitamin B1:0.25mg
16.51%
Fiber:3.35g
13.42%
Folate:48.43µg
12.11%
Copper:0.22mg
11.09%
Phosphorus:104.82mg
10.48%
Potassium:366.51mg
10.47%
Vitamin B3:1.99mg
9.96%
Magnesium:37.91mg
9.48%
Iron:1.7mg
9.42%
Calcium:91mg
9.1%
Vitamin B6:0.15mg
7.61%
Vitamin B2:0.11mg
6.62%
Zinc:0.89mg
5.96%
Vitamin B5:0.54mg
5.37%
Vitamin E:0.77mg
5.15%
Source:My Recipes