"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.

This recipe is incompatible with your food profile

Soaking : 30 min Preparation : 15 min Standing : 15 min
220 calories/serving

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 1/4 lemon
1/2 tsp sumac [optional] 1 g
1/2 dried chili peppers, minced 0.2 g
1/2 corn tortillas 22 g
ground pepper to taste [optional]
1 pinch salt [optional] 0.2 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. 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 (370 g)

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

Net Carbs

15 g

Protein

4 g

Vitamin A

123 %

Vitamin C

84 %

Calcium

10 %

Iron

18 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Fruits 0
Vegetables 2
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

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

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.