"Fattouche" Salad

43 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.

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

Ingredients

1 Romaine lettuce 550 g
2 tomatoes, coarsely diced 240 g
2 cucumbers, medium size, seeded and coarsely sliced 500 g
4 tbsp Italian parsley, fresh, chopped 20 g
1/2 cup fresh mint, chopped 26 g
1 onions, coarsely chopped 200 g
2 cloves garlic, finely chopped
1/4 cup extra virgin olive oil 65 mL
4 tsp lemon juice, freshly squeezed 1/2 lemon
1 tbsp sumac [optional] 8 g
1 dried chili peppers, minced 0.4 g
1 pita breads 45 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 pita bread 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

230

Fat

15 g

24 %

Saturated 2.1 g
+ Trans 0 g

10 %

Cholesterol

0 mg

Sodium

80 mg

3 %

Carbohydrate

22 g

7 %

Fibre

5 g

21 %

Sugars

7 g

Net Carbs

17 g

Protein

4 g

Vitamin A

123 %

Vitamin C

84 %

Calcium

9 %

Iron

19 %
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 B1, Vitamin B6
Source of  :
Calcium, Copper, Niacin, Pantothenic Acid, Phosphorus, Selenium, 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

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Reviews

43 Reviews (40 with rating only) 83% would make this recipe again
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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

Top Reviews

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Anonyme
october 20, 2021 | I would make this recipe again

I really enjoyed this salade...I think I need to chop the veggies finer next time. I added a bit of honey to the vinaigrette to balance it out a little and it was delish.

Useful 0
Anonyme
october 20, 2021 | I would make this recipe again

Lovely, light and tasty salad! Almost feels like you're 'cleaning the palatte' when eating this salad. Crumbled, toasted pita is a nice touch

Useful 0
september 20, 2013 | I would make this recipe again

I have ordered this salad in several Middle Eastern restaurants and find this one is superb, even better. I use Lebanese cucumbers and skip the peeling, seeding and salting. They're great as is. The sumac is essential to give it authenticity and I often add celery leaves.

Useful 0

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