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"Fattouche" Salad

1 Reviews
100% 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. In this gluten-free version pita bread is substituted by tortillas.

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

Ingredients

1/2 Romaine lettuce 280 g
1 tomatoes, coarsely diced 120 g
1 cucumbers, medium size, seeded and coarsely sliced 260 g
2 tbsp Italian parsley, fresh, chopped 10 g
4 tbsp fresh mint, chopped 12 g
1/2 onions, coarsely chopped 100 g
1 clove garlic, minced
2 tbsp extra virgin olive oil 30 mL
2 tsp lemon juice, freshly squeezed
1/2 dried chili peppers, minced 0.4 g
1/2 corn tortillas 22 g
1/2 tsp sumac [optional] 2.5 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 tortillas in a toaster, break into pieces then add them to the salad. Serve.

Nutrition Facts Table

per 1 Serving (370g)

Amount

% Daily Value

Calories

220

Fat

15 g

23 %

Saturated 2 g
+ Trans 0 g

10 %

Cholesterol

0 mg

Sodium

20 mg

1 %

Carbohydrate

21 g

7 %

Fibre

6 g

23 %

Sugars

7 g

Protein

4 g

Vitamin A

123 %

Vitamin C

84 %

Calcium

10 %

Iron

18 %

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, Vitamin B1, Vitamin B2, Zinc
Good source of  :
Fibre, Iron, Magnesium, 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

1 Reviews (1 with rating only ) 100% would make this recipe again