"Fattouche" Salad

1 Reviews
100% 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 gluten-free version pita bread is substituted by tortillas.

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Ingredients

??? Romaine lettuce ???
??? tomatoes, coarsely diced ???
??? cucumbers, medium size, seeded and coarsely sliced ???
??? Italian parsley, fresh, chopped ???
??? fresh mint, chopped ???
??? onions, coarsely chopped ???
??? garlic, minced ???
??? extra virgin olive oil ???
??? lemon juice, freshly squeezed ???
??? sumac [optional] ???
??? dried chili peppers, minced ???
??? corn tortillas ???
??? ground pepper to taste [optional] ???
??? salt [optional] ???

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 tortillas 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

220

Fat

15 g

23 %

Saturated 2 g
+ Trans 0 g

10 %

Cholesterol

0 mg

Sodium

20 mg

1 %

Carbohydrate

21 g

7 %

Fibre

6 g

23 %

Sugars

7 g

Net Carbs

15 g

Protein

4 g

Vitamin A

123 %

Vitamin C

84 %

Calcium

10 %

Iron

18 %
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 B6
Source of  :
Calcium, Copper, Niacin, Pantothenic Acid, Phosphorus, Vitamin B1, 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

1 Reviews (1 with rating only) 100% 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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