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Fattoush

Medically reviewed on Aug 7, 2018

Serves 8

Dietitian 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.

Nutritional analysis per serving

Serving SizeAbout 1 cup
Calories108
Carbohydrate15 g
Cholesterol0 mg
Fiber3 g
Protein3 g
Sodium230 mg
Monounsaturated Fat3 g
Saturated Fat< 1 g
Total Fat4 g

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