It’s not always easy or motivating to cook in the summer heat. Sometimes, the most you feel like doing is preparing a quick, nutritious meal which is light, yet satisfying.
I love being able to re-make some of my childhood favourite dishes, especially one as quick and easy as a salad. But, I’m not talking about just any salad. Here I’m going to share with you the recipe for an authentic Lebanese Fattoush Salad. I grew up on wholesome, home-made Middle-eastern food and despite it being known for meat-heavy dishes, we also have an array of vegetarian and vegan foods to choose from.
Fattoush salad can work perfectly as a main course for lunch, or be a delicious addition as a side salad for dinner. It’s a great, flavorsome recipe for summer. It’s also plant-based and so suitable for vegetarians. The ingredients are predominantly raw and full of nutrition, from the vegetables to the herbs and spices. One of the staple ingredients is pitta chips, which would work as a healthy substitute for croutons in other salad recipes. All in all it has the makings for a delicious dish.
Here’s how to make a healthy, tasty Fattoush Salad…
Fattoush Salad Ingredients
Lettuce – 12 large leaves
2 Small cucumbers
5 Cherry/ Plum Tomatoes
1 Small White Onion/Shallot
1 Pitta bread
½ Lemon Juice & Extra Virgin Olive Oil – 2 tablespoons (for pitta bread)
For the Dressing:
Extra Virgin olive oil – 2 tablespoons
½ Lemon Juice
Apple Cider vinegar – 1/2 tablespoon
1 Garlic clove – crushed
Salt & ground black pepper
Fresh parsley leaves – handful
Fresh mint leaves – handful
Zaatar – 1 teaspoon
Sumac – 1 teaspoon
- Pre-heat grill at 150 degrees.
- Cut pitta bread into small squares and coat in lemon juice and extra virgin olive oil mixture.
- Place pitta on baking tray and grill for 10-15 minutes.
- Slice up lettuce, cucumbers, radishes, tomatoes and onion/shallot into small chunks.
- Finely chop fresh mint and parsley leaves.
- Mix extra virgin olive oil, lemon juice, apple cider vinegar, crushed garlic, salt & ground pepper, zaatar and sumac together with chopped parsley and mint for the dressing.
- Once pitta bread chips are ready and crispy, remove from grill and let them cool down.
- Mix pitta chips together with chopped salad ingredients and dressing in a large bowl.
Serve on its own, or as a side with falafel, hummus or any dish of your choice.
Sumac comes from the berries of the Rhus coriaria plant. It is high in vitamin C and antioxidants.
Health benefits of lemon juice include a high quantity of vitamin C which supports immune function, and soluble fibre which aids digestion.
Zaatar is a dried herb blend of ground dried thyme, oregano, marjoram, sumac and toasted sesame seeds.
Sesame seeds are rich in copper, manganese, calcium, magnesium, iron and zinc. They are also a good source of fat, protein and fibre.
Thyme is an excellent source of vitamin C and dietary fibre.
Oregano is a good source of vitamin K and dietary fibre.