Fattoush, a Middle Eastern salad, boasts a vibrant blend of toasted or fried pita bread, crisp vegetables like lettuce, cucumber, and tomato, all tossed with aromatic herbs and dressed in olive oil and sumac. Its origins trace back to the Levant region, where it emerged as a thrifty way to use up stale bread. Over time, it evolved into a beloved dish, cherished for its refreshing flavors and nutritious ingredients. Today, Fattoush remains a staple in Middle Eastern cuisine, celebrated for its simplicity and versatility.

Ingredients:

- 2 pieces of pita bread

- 2 tomatoes, diced

- 1 cucumber, diced

- 1 head of lettuce, chopped

- 1/2 red onion, thinly sliced

- 1/4 cup fresh parsley, chopped

- 1/4 cup fresh mint leaves, chopped

- 2 tablespoons olive oil

- 2 tablespoons lemon juice

- 1 teaspoon sumac

- Salt and pepper to taste

Method:

1. Preheat your oven to 350°F (175°C).

2. Cut the pita bread into bite-sized pieces and spread them on a baking sheet.

3. Bake the pita pieces for 10-12 minutes or until they are crispy and golden brown.

4. In a large bowl, combine the diced tomatoes, cucumber, chopped lettuce, sliced red onion, parsley, and mint.

5. In a small bowl, whisk together the olive oil, lemon juice, sumac, salt, and pepper to make the dressing.

6. Pour the dressing over the salad and toss until everything is well coated.

7. Add the toasted pita pieces to the salad just before serving to maintain their crunch.

8. Serve immediately and enjoy your delicious Fattoush salad!

Nutrition Value:

1. 2 pieces of pita bread

  - Calories: Approximately 170 kcal

  - Carbohydrates: Around 35 grams

  - Protein: Roughly 5 grams

  - Fat: About 1 gram

  - Sodium: Varies, typically around 300-400 mg per pita

  - Cholesterol: 0 mg

  - Nutritional benefit: Provides carbohydrates for energy, some protein, and fiber. Low in fat and cholesterol-free.

2. 2 tomatoes, diced

  - Calories: Approximately 50 kcal

  - Carbohydrates: Around 10 grams

  - Protein: Roughly 2 grams

  - Fat: Negligible

  - Sodium: Varies, typically low

  - Cholesterol: 0 mg

  - Vitamins and minerals: High in vitamin C, vitamin A, potassium, and antioxidants like lycopene.

  - Nutritional benefit: Excellent source of vitamins and antioxidants, aids in hydration and supports overall health.

3. 1 cucumber, diced

  - Calories: Approximately 15 kcal

  - Carbohydrates: Around 4 grams

  - Protein: Less than 1 gram

  - Fat: Negligible

  - Sodium: Varies, typically low

  - Cholesterol: 0 mg

  - Vitamins and minerals: High in vitamin K, vitamin C, and potassium.

  - Nutritional benefit: Hydrating, low-calorie vegetable rich in vitamins and minerals, supports hydration and digestion.

4. 1 head of lettuce, chopped

  - Calories: Approximately 30 kcal

  - Carbohydrates: Around 6 grams

  - Protein: Roughly 2 grams

  - Fat: Negligible

  - Sodium: Varies, typically low

  - Cholesterol: 0 mg

  - Vitamins and minerals: High in vitamin K, vitamin A, folate, and potassium.

  - Nutritional benefit: Low in calories and high in water content, provides fiber, vitamins, and minerals, supports digestion and overall health.

5. 1/2 red onion, thinly sliced

  - Calories: Approximately 20 kcal

  - Carbohydrates: Around 5 grams

  - Protein: Less than 1 gram

  - Fat: Negligible

  - Sodium: Varies, typically low

  - Cholesterol: 0 mg

  - Vitamins and minerals: Contains vitamin C, vitamin B6, and potassium.

  - Nutritional benefit: Adds flavor and crunch, contains antioxidants and may have anti-inflammatory properties.

6. 1/4 cup fresh parsley, chopped

  - Calories: Approximately 10 kcal

  - Carbohydrates: Around 2 grams

  - Protein: Less than 1 gram

  - Fat: Negligible

  - Sodium: Varies, typically low

  - Cholesterol: 0 mg

  - Vitamins and minerals: High in vitamin K, vitamin C, and folate.

  - Nutritional benefit: Rich in antioxidants and nutrients, supports detoxification and may aid in reducing inflammation.

7. 1/4 cup fresh mint leaves, chopped

  - Calories: Approximately 5 kcal

  - Carbohydrates: Around 1 gram

  - Protein: Less than 1 gram

  - Fat: Negligible

  - Sodium: Varies, typically low

  - Cholesterol: 0 mg

  - Vitamins and minerals: Contains vitamin A, vitamin C, and small amounts of iron and calcium.

  - Nutritional benefit: Adds refreshing flavor, aids digestion, and may have antibacterial properties.

8. 2 tablespoons olive oil

  - Calories: Approximately 240 kcal

  - Carbohydrates: 0 grams

  - Protein: 0 grams

  - Fat: Around 28 grams (mostly monounsaturated fats)

  - Sodium: 0 mg

  - Cholesterol: 0 mg

  - Vitamins and minerals: Contains vitamin E and small amounts of vitamin K.

  - Nutritional benefit: Provides healthy fats, particularly monounsaturated fats, which may help reduce the risk of heart disease and improve cholesterol levels.

9. 2 tablespoons lemon juice

  - Calories: Approximately 8 kcal

  - Carbohydrates: Around 3 grams

  - Protein: Less than 1 gram

  - Fat: Negligible

  - Sodium: Varies, typically low

  - Cholesterol: 0 mg

  - Vitamins and minerals: High in vitamin C, small amounts of vitamin B6, potassium, and folate.

  - Nutritional benefit: Adds tangy flavor, rich in vitamin C and antioxidants, supports immune health and digestion.

10. 1 teaspoon sumac

  - Calories: Approximately 6 kcal

  - Carbohydrates: Around 1 gram

  - Protein: Less than 1 gram

  - Fat: Negligible

  - Sodium: Varies, typically low

  - Cholesterol: 0 mg

  - Nutritional benefit: Contains antioxidants and may have anti-inflammatory properties, adds tangy flavor to the dish.

11. Salt and pepper to taste

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Varies depending on usage

  - Cholesterol: 0 mg

  - Nutritional benefit: Adds flavor to the dish, but should be used in moderation to control sodium intake.