"Fattouche" Salad

"Fattouche" Salad

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

4 servings
Soaking 30 min
Preparation 15 min

Standing 15 min

230 calories per serving 


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 tbsp sumac [optional]   15 mL
1 dried chili peppers, minced   0.4 g
1 pita breads   45 g
  ground pepper to taste    
1 pinch salt [optional]   0.1 g

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

Nutrition Facts

per 1 serving (370g)

Amount

% DV*

* DV = Daily Value

Calories

230

Fat

15 g

24 %

Saturated 2 g
+ Trans 0 g

11 %

Cholesterol

0 mg

Sodium

80 mg

3 %

Carbohydrate

22 g

7 %

Fibre

5 g

21 %

Sugars

7 g

Protein

4 g

Vitamin A

120 %

Vitamin C

80 %

Calcium

8 %

Iron

20 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 5 servings
Grain Products: ½ serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Added Sugar
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

More info


This recipe is in the following categories: Tomatoes | Vegetables | First courses/Appetizers | Salads | Halal | High Fibre | High Iron | Kosher | Low Sodium | Vegan | Vegetarian | No Cook | Buffet | Middle Eastern

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