Fattoush
Nutrition Facts
Serving Size About 1 cup
Calories 108
| Amount Per Serving | ||
| Monounsaturated fat | 3 g | |
|---|---|---|
| Saturated fat | < 1 g | |
| Total fat | 4 g | |
| Sodium | 230 mg | |
| Cholesterol | 0 mg | |
| Dietary fiber | 3 g | |
| Protein | 3 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
Fattoush is a traditional Middle Eastern salad made with flatbread and vegetables.
Ingredients
(Serves 8)For the dressing:
- 1/4 cup fresh lemon juice
- 3 garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground sumac (or lemon zest to taste)
- 1/2 teaspoon salt
- 1/2 teaspoon red pepper flakes
- 1/4 teaspoon freshly ground black pepper
- 2 tablespoons extra-virgin olive oil
For the salad:
- 2 whole-wheat pitas, 6 inches in diameter
- 1 head romaine lettuce, chopped (about 4 cups)
- 2 tomatoes, seeded and diced
- 2 small cucumbers, peeled, seeded and diced
- 1 red bell pepper, seeded and diced
- 3 green onions including tender green tops, minced
- 1 tablespoon chopped fresh mint
- 1/4 cup chopped fresh flat-leaf (Italian) parsley
Directions
First make the dressing. In a blender or food processor, combine the lemon juice, garlic, cumin, sumac (or lemon zest), salt, red pepper flakes and black pepper. Process until smooth. With the motor running, slowly add the olive oil in a thin stream until emulsified. Set aside.
Next prepare the pita croutons. Heat the oven to 400 F. Tear each pita into half-inch pieces (or you may cut each into 8 triangles). Spread the pieces in a single layer on a baking sheet and bake until crisp and lightly golden, about 8 minutes. Set aside to cool.
Now you're ready to assemble the salad. In a large bowl, combine the lettuce, tomatoes, cucumbers, bell pepper, green onions, mint and parsley and toss. Add the dressing and toss lightly to coat evenly. Divide the salad among individual plates. Top with the croutons.