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.