Fattoush

Dietician's Tip

Fattoush is a bread salad traditionally seasoned with ground sumac. If you don't have sumac, you can use lemon zest instead.

Ingredients

For the dressing:

  • 1/4 cup fresh lemon juice
  • 3 garlic cloves, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon ground sumac (or lemon zest to taste)
  • 1/2 teaspoon salt
  • 1/2 teaspoon red pepper flakes
  • 1/4 teaspoon freshly ground black pepper
  • 2 tablespoons extra-virgin olive oil

For the salad:

  • 2 whole-wheat pitas, 6 inches in diameter
  • 1 head romaine lettuce, chopped (about 4 cups)
  • 2 tomatoes, seeded and diced
  • 2 small cucumbers, peeled, seeded and diced
  • 1 red bell pepper, seeded and diced
  • 3 green onions including tender green tops, minced
  • 1 tablespoon chopped fresh mint
  • 1/4 cup chopped fresh flat-leaf (Italian) parsley

Directions

First make the dressing. In a blender or food processor, combine the lemon juice, garlic, cumin, sumac (or lemon zest), salt, red pepper flakes and black pepper. Process until smooth. With the motor running, slowly add the olive oil in a thin stream until emulsified. Set aside.

Next prepare the pita croutons. Heat the oven to 400 F. Tear each pita into half-inch pieces (or you may cut each into 8 triangles). Spread the pieces in a single layer on a baking sheet and bake until crisp and lightly golden, about 8 minutes. Set aside to cool.

Now you're ready to assemble the salad. In a large bowl, combine the lettuce, tomatoes, cucumbers, bell pepper, green onions, mint and parsley and toss. Add the dressing and toss lightly to coat evenly. Divide the salad among individual plates. Top with the croutons.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 108
Total carbohydrate: 15 g
Cholesterol: 0 mg
Dietary fiber: 3 g
Monounsaturated fat: 3 g
Protein: 3 g
Saturated fat: < 1 g
Serving size: About 1 cup
Sodium: 230 mg
Total fat: 4 g

DASH Eating Plan Servings

Fats and oils: 1
Grains and grain products: 1/2
Vegetables: 1

Diabetes Meal Plan Choices

Fats: 1
Nonstarchy vegetables: 1
Starches: 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1/2
Fats: 1
Vegetables: 1

Last Updated Aug 7, 2018


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