Thursday, August 18, 2011

A Riff on Fattoush (Middle Eastern Salad)

Looking for a high-protein, high-fiber meal that's also low in fat and cholesterol? Try this Americanized version of the Middle Eastern, bean-and-lettuce based salad called Fattoush. Lettuce, cucumbers, mint and pita bread round out the recipe.

Recipe: Bean and Toasted Pita Salad
Serves 4
  • 2 6-inch whole-wheat pita breads, cut or torn into bite-size pieces
  • 2 cloves garlic, peeled
  • 1/8 teaspoon salt
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons ground toasted cumin seeds
  • 3 tablespoons extra-virgin olive oil
  • Freshly ground pepper to taste
  • 2 cups cooked pinto beans, well drained and slightly warmed
  • 1 cup diced plum tomatoes or 1/2 pint cherry tomatoes, quartered
  • 1/2 cucumber, peeled and diced
  • 1 cup sliced romaine lettuce
  • 1 cup crumbled feta cheese
  • 3 tablespoons chopped fresh parsley
  • 3 tablespoons chopped fresh mint

  1. Preheat oven to 400°F.
  2. Spread pita pieces out on a large baking sheet. Bake until crisp and beginning to brown, 5 to 7 minutes. Let cool on the pan.
  3. Mash garlic and salt with the back of a chef’s knife to form a paste. Transfer to a bowl, add lemon juice and ground cumin and whisk to blend. Add oil in a slow, steady stream, whisking continually. Season with pepper.
  4. Place beans, tomatoes and cucumber in a serving bowl. Add the toasted pita, lettuce, feta, parsley, mint and the dressing; toss to mix. Season with more pepper. Serve immediately.
Source: Eating Well magazine, 2009

1 comment:

  1. Hm it looks like you have done some good experiment on food.I like your style.I will be back to your blog for sure

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