Discover the vibrant flavors of Fattoush, a traditional Middle Eastern salad featuring a mix of fresh greens, juicy tomatoes, crunchy cucumbers, and crispy fried pita bread. Tossed in a zesty lemon and sumac dressing, this refreshing salad is perfect for a light meal or as a side dish. Easy to prepare and bursting with flavor, this Fattoush recipe will bring a taste of the Mediterranean to your table.
Ingredients:
- 2 cups mixed greens (lettuce, parsley, mint)
- 2 tomatoes, chopped
- 1 cucumber, chopped
- 1 small red onion, thinly sliced
- 1 bell pepper, chopped (optional)
- 2-3 radishes, thinly sliced
- 2 pita bread, fried or toasted until crispy
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 tablespoon sumac
- 1 garlic clove, minced
- Salt and pepper, to taste
Instructions:
Prepare the Vegetables: In a large bowl, combine the mixed greens, chopped tomatoes, cucumber, red onion, bell pepper (if using), and radishes.
Fry or Toast the Pita: Cut the pita bread into bite-sized pieces and fry in olive oil until golden and crispy, or toast in the oven.
Make the Dressing: In a small bowl, whisk together the olive oil, lemon juice, minced garlic, and sumac. Season with salt and pepper to taste.
Assemble the Salad: Add the crispy pita pieces to the salad bowl. Pour the dressing over the salad and toss gently to combine all the ingredients.
Serve: Serve the Fattoush immediately for the best texture, and enjoy the refreshing and tangy flavors of this Middle Eastern classic.
Notes: You can adjust the amount of sumac and lemon juice to your preference for a more or less tangy taste. Fattoush is versatile, so feel free to add other vegetables like bell peppers or olives for extra flavor!
Nutritional Values:
Mixed Greens (Lettuce, Parsley, Mint):
- Calories: 10-15 per cup
- Fiber: 1-2 grams
- Vitamin A: 10% of the Daily Value (DV)
- Vitamin C: 10% of the DV
- Calcium: 2-4% of the DV
- Iron: 2-4% of the DV
Benefits:
- Lettuce: Low in calories, rich in vitamins A and K, promotes hydration.
- Parsley: High in vitamins A, C, and K; supports immune function and healthy digestion.
- Mint: Aids in digestion, soothes gastrointestinal discomfort, and adds a refreshing flavor.
Tomatoes:
- Calories: 22 per 100 grams
- Fiber: 1.5 grams
- Vitamin C: 28% of the DV
- Vitamin A: 20% of the DV
- Potassium: 6% of the DV
- Lycopene: High content, an antioxidant
Benefits:
- Rich in antioxidants, particularly lycopene, which may help reduce the risk of certain cancers.
- Supports heart health and may improve skin health.
Cucumbers:
- Calories: 16 per 100 grams
- Fiber: 0.5 grams
- Vitamin K: 16% of the DV
- Vitamin C: 4% of the DV
- Potassium: 4% of the DV
Benefits:
- High water content aids in hydration and supports healthy skin.
- Provides antioxidants and may support digestive health.
Red Onion:
- Calories: 40 per 100 grams
- Fiber: 1.7 grams
- Vitamin C: 12% of the DV
- Vitamin B6: 6% of the DV
- Manganese: 6% of the DV
Benefits:
- Contains antioxidants and compounds that may help reduce inflammation and support heart health.
- Supports immune function and digestive health.
Bell Pepper (Optional):
- Calories: 31 per 100 grams
- Fiber: 1.2 grams
- Vitamin C: 127% of the DV
- Vitamin A: 37% of the DV
- Vitamin B6: 10% of the DV
Benefits:
- Extremely high in vitamin C, which supports immune health.
- Contains antioxidants that may help reduce the risk of chronic diseases.
Radishes:
- Calories: 16 per 100 grams
- Fiber: 1.6 grams
- Vitamin C: 18% of the DV
- Potassium: 4% of the DV
Benefits:
- Rich in vitamin C and antioxidants.
- Supports digestive health and may help regulate blood pressure.
Pita Bread:
- Calories: 165 per piece (60 grams)
- Fiber: 1.8 grams
- Protein: 6 grams
- Carbohydrates: 33 grams
Benefits:
- Provides energy through carbohydrates and protein.
- Can be a source of whole grains if using whole-wheat pita.
Olive Oil:
- Calories: 119 per tablespoon
- Fat: 14 grams (mostly monounsaturated fats)
- Vitamin E: 10% of the DV
Benefits:
- Rich in monounsaturated fats that support heart health.
- Contains antioxidants and anti-inflammatory properties.
Lemon Juice:
- Calories: 4 per tablespoon
- Vitamin C: 15% of the DV
Benefits:
- High in vitamin C, which supports immune function.
- Adds flavor without extra calories.
Sumac:
- Calories: 18 per tablespoon
- Antioxidants: Rich in polyphenols
Benefits:
- Contains antioxidants that can help reduce inflammation.
- Adds a tangy flavor that can reduce the need for additional salt.
Garlic:
- Calories: 4 per clove
- Vitamins: Contains small amounts of vitamin C and B vitamins
Benefits:
- Known for its potential to support cardiovascular health and immune function.
- Contains compounds that may have anti-inflammatory and antioxidant effects.
Including these ingredients in your Fattoush salad not only enhances its flavor but also provides a range of health benefits, making it a nutritious choice for any meal.
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