Southern Fattoush

Vegetarian
Vegan
Dairy Free
Health score
51%
Southern Fattoush
24 min.
6
226kcal

Suggestions

Ingredients

  • 0.3 cup arugula chopped
  • 15 ounce black-eyed peas unsalted rinsed drained canned
  • 0.3 teaspoon pepper black freshly ground
  • teaspoons cider vinegar 
  • cup cucumber english sliced
  • 0.5 cup flat-leaf parsley fresh chopped
  • 0.3 cup mint leaves fresh chopped
  • small garlic cloves minced
  • 0.4 teaspoon ground sumac 
  • 0.5 teaspoon kosher salt 
  • teaspoons juice of lemon fresh
  • tablespoons olive oil extra-virgin
  • 6-inch pitas ()
  • 0.5 cup bell pepper diced red
  • cup tomatoes chopped
  • 0.3 cup vidalia onion minced
  • teaspoons whole-grain mustard 

Equipment

  • bowl
  • baking sheet
  • oven
  • whisk

Directions

  1. Preheat oven to 40
  2. To prepare dressing, combine first 7 ingredients in a medium bowl; stir with a whisk. Gradually drizzle in oil, stirring constantly with a whisk.
  3. To prepare salad, arrange torn pita in a single layer on a baking sheet.
  4. Bake at 400 for 7 minutes, stirring after 4 minutes. Cool completely. Reserve 1/2 cup toasted pita.
  5. Combine tomato and remaining ingredients in a large bowl.
  6. Add remaining toasted pita and dressing to bowl; toss well to coat. Top evenly with reserved 1/2 cup toasted pita.
  7. Serve immediately.

Nutrition Facts

Calories226kcal
Protein10.99%
Fat56.43%
Carbs32.58%

Properties

Glycemic Index
67.67
Glycemic Load
4.9
Inflammation Score
-8
Nutrition Score
16.047391528669%

Flavonoids

Epigallocatechin 3-gallate
0.01mg
Eriodictyol
0.66mg
Hesperetin
0.43mg
Naringenin
0.19mg
Apigenin
10.89mg
Luteolin
0.39mg
Isorhamnetin
0.04mg
Kaempferol
0.49mg
Myricetin
0.87mg
Quercetin
1.25mg

Nutrients percent of daily need

Calories:226.43kcal
11.32%
Fat:14.62g
22.49%
Saturated Fat:2.07g
12.94%
Carbohydrates:18.99g
6.33%
Net Carbohydrates:13.22g
4.81%
Sugar:4.29g
4.76%
Cholesterol:0mg
0%
Sodium:223.62mg
9.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.41g
12.81%
Vitamin K:98.15µg
93.48%
Folate:170.72µg
42.68%
Vitamin C:28.72mg
34.81%
Manganese:0.48mg
23.76%
Fiber:5.77g
23.07%
Vitamin A:1146.98IU
22.94%
Vitamin E:2.6mg
17.35%
Iron:2.53mg
14.04%
Phosphorus:134.6mg
13.46%
Magnesium:50.58mg
12.65%
Vitamin B1:0.18mg
11.95%
Copper:0.24mg
11.92%
Potassium:369.29mg
10.55%
Vitamin B6:0.16mg
8.23%
Zinc:1.14mg
7.59%
Vitamin B5:0.45mg
4.5%
Vitamin B2:0.07mg
4.4%
Calcium:41.37mg
4.14%
Vitamin B3:0.77mg
3.86%
Selenium:2.6µg
3.71%
Source:My Recipes