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"Fattouche" Salad

41 Reviews
78% would make this recipe again

A rustic salad from the Middle-East, made with lettuce, tomatoes, cucumbers, parsley, mint, and crumbled pieces of grilled pita bread.

Brining : 30 min Preparation : 15 min Standing : 15 min
230 calories/serving
  • Easy
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly

Ingredients

1 Romaine lettuce 550 g
2 tomatoes, coarsely diced 240 g
2 cucumbers, medium size, seeded and coarsely sliced 500 g
4 tbsp Italian parsley, fresh, chopped 20 g
1/2 cup fresh mint, chopped 26 g
1 onions, coarsely chopped 200 g
2 cloves garlic, finely chopped
1/4 cup extra virgin olive oil 65 mL
4 tsp lemon juice, freshly squeezed 1/2 lemon
1 dried chili peppers, minced 0.4 g
1 pita breads 45 g
1 tbsp sumac [optional] 15 mL
ground pepper to taste [optional]
salt [optional]

Before you start

If you cannot find « sumac » at your grocery store, you may substitute it by some lemon juice.

Method

  1. Coarsely chop the onion and soak it in water with a few drops of vinegar for about ½ h. You can also leave it overnight in the refrigerator. This makes the raw onion easier to digest and crispier.
  2. Prepare the vegetables. Cut the cucumbers in half lengthwise and use a spoon to scrape out the seeds. Slice them coarsely, then sprinkle with salt to let excess and possibly bitter liquids drain off. Coarsely dice the tomatoes. Chop the parsley and mint leaves. Wash the romaine lettuce, spin-dry, then tear the leaves into bite-size pieces and place them in a bowl. Place all the vegetables in a salad bowl or serving plate.
  3. Mince the garlic and put it into a small bowl. Add the oil, lemon juice, minced chili pepper, and sumac (optional). Add salt and pepper. Whisk using a fork until the vinaigrette is emulsified. Adjust the seasoning. Pour over the vegetables and toss well. Let stand 15 min.
  4. When ready to serve, grill the pita bread in a toaster, break into pieces then add them to the salad. Serve.

Nutrition Facts Table

per 1 Serving (370g)

Amount

% Daily Value

Calories

230

Fat

15 g

24 %

Saturated 2.1 g
+ Trans 0 g

10 %

Cholesterol

0 mg

Sodium

80 mg

3 %

Carbohydrate

22 g

7 %

Fibre

5 g

21 %

Sugars

7 g

Protein

4 g

Vitamin A

123 %

Vitamin C

84 %

Calcium

9 %

Iron

19 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 5 servings
Grain Products : ½ serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Low  :
Sodium
Source of  :
Calcium, Copper, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B2, Zinc
Good source of  :
Fibre, Iron, Magnesium, Vitamin B1, Vitamin B6
Excellent source of  :
Folacin, Manganese, Potassium, Vitamin A, Vitamin C, Vitamin E, Vitamin K
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Fruits 0
Vegetables 2
Fats 3

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Members' Reviews

41 Reviews (38 with rating only ) 78% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
GiftedDesigns
august 18, 2010 | I would make this recipe again

I really enjoyed this salade...I think I need to chop the veggies finer next time. I added a bit of honey to the vinaigrette to balance it out a little and it was delish.

Useful 0
Ronaldenney
april 19, 2010 | I would make this recipe again

Lovely, light and tasty salad! Almost feels like you're 'cleaning the palatte' when eating this salad. Crumbled, toasted pita is a nice touch

Useful 0
Suzannecili
september 20, 2013 | I would make this recipe again

I have ordered this salad in several Middle Eastern restaurants and find this one is superb, even better. I use Lebanese cucumbers and skip the peeling, seeding and salting. They're great as is. The sumac is essential to give it authenticity and I often add celery leaves.

Useful 0

Top Reviews

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Suzannecili
september 20, 2013 | I would make this recipe again

I have ordered this salad in several Middle Eastern restaurants and find this one is superb, even better. I use Lebanese cucumbers and skip the peeling, seeding and salting. They're great as is. The sumac is essential to give it authenticity and I often add celery leaves.

Useful 0
GiftedDesigns
august 18, 2010 | I would make this recipe again

I really enjoyed this salade...I think I need to chop the veggies finer next time. I added a bit of honey to the vinaigrette to balance it out a little and it was delish.

Useful 0
Ronaldenney
april 19, 2010 | I would make this recipe again

Lovely, light and tasty salad! Almost feels like you're 'cleaning the palatte' when eating this salad. Crumbled, toasted pita is a nice touch

Useful 0