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

Ingredients:

• 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

Instructions:

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