"Fattouche" Salad

6 Reviews
83% 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 version pita bread is substituted by tortillas.

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Preparation : 15 min Standing : 15 min
200 calories/serving
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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
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. 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.
  2. Put into a small bowl 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.
  3. When ready to serve, grill the tortillas in a toaster, break into pieces then add them to the salad. Serve.
This recipe is reserved to subscribers to Premium and VIP

Nutrition Facts Table

per 1 serving (330 g)

Amount

% Daily Value

Calories

200

Fat

15 g

23 %

Saturated 2 g
+ Trans 0 g

10 %

Cholesterol

0 mg

Sodium

20 mg

1 %

Carbohydrate

16 g

5 %

Fibre

5 g

20 %

Sugars

5 g

Net Carbs

11 g

Protein

4 g

Vitamin A

123 %

Vitamin C

78 %

Calcium

8 %

Iron

17 %
More info

Claims

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

DIABETES Exchange

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

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Reviews

6 Reviews (6 with rating only) 83% would make this recipe again

My Notes

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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

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