Fattoush
Good nutritional profile
Levantine salad of greens, vegetables and toasted pita with sumac.
Fattoush is a Levantine bread salad of romaine, tomato, cucumber, radish, green onion, parsley and mint, tossed with crisp toasted pita and a dressing of olive oil, lemon juice and sumac. It is light and mostly vegetables; the pita adds refined carbohydrate and the olive oil most of the fat. Baking the pita rather than frying it, as in this version, keeps the fat down.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 2g | 3.6% |
| Fat | 5.9g | 8.4% |
| Carbs | 11g | 3.7% |
| Simple Sugars | 3.85g | Estimate |
| Complex Carbs | 5.45g | Estimate |
| Fiber | 1.7g | 6.8% |
| Water | 80g | 3.2% |
| Calories | 100 | 4.4% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.83 | g | 4.1% |
| Monounsaturated | 4.06 | g | 16.2% |
| Polyunsaturated | 0.73 | g | 5.6% |
| Omega-3 | 0.219 | g | Estimate |
| Omega-6 | 0.511 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 12.9 | mg |
| Vitamin E | 1.01 | mg |
| Selenium | 2.96 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 108 | mcg | 12.0% |
| vitamin B1 | 0.07 | mg | 5.8% |
| vitamin B2 | 0.048 | mg | 3.7% |
| vitamin B3 | 0.602 | mg | 3.8% |
| vitamin B6 | 0.066 | mg | 3.9% |
| vitamin B9 | 44 | mcg | 11.0% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 12.9 | mg | 14.3% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 1.01 | mg | 6.7% |
| vitamin K | 84.1 | mcg | 70.1% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 38.1 | mg | 3.8% |
| iron | 0.946 | mg | 5.3% |
| magnesium | 16.2 | mg | 4.0% |
| phosphorus | 35.4 | mg | 5.1% |
| potassium | 214 | mg | 8.2% |
| sodium | 252 | mg | 11.0% |
| zinc | 0.323 | mg | 2.9% |
| copper | 0.072 | mg | 8.0% |
| manganese | 0.184 | mg | 8.0% |
| selenium | 2.96 | mcg | 5.4% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 39 | mg | 5.6% | 77% |
| Isoleucine | 69 | mg | 4.9% | 72% |
| Leucine | 120 | mg | 4.4% | 62% |
| Lysine limiting | 66 | mg | 3.1% | 43% |
| Methionine | 60 | mg | 5.7% | 82% |
| Phenylalanine | 138 | mg | 7.9% | 106% |
| Threonine | 60 | mg | 5.7% | 76% |
| Tryptophan | 21 | mg | 7.5% | 100% |
| Valine | 81 | mg | 4.5% | 64% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Pita bread 2 rounds (120 g)
- Extra-virgin olive oil 4 tbsp
- Romaine lettuce 1 heart (180 g)
- Cucumbers 2 small (220 g)
- Tomatoes 2 medium (250 g)
- Radishes 6 (80 g)
- Green onions 3 (30 g)
- Flat-leaf parsley leaves 30 g
- Fresh mint leaves 10 g
- Lemon juice 3 tbsp
- Ground sumac 1 tbsp
- Garlic 1 clove
- Salt 3/4 tsp
Instructions
- 1
Heat the oven to 200C. Cut the pita into 3 cm pieces, toss with 1 tbsp of the olive oil and bake for 8-10 minutes until crisp and golden.
- 2
Whisk the remaining 3 tbsp of olive oil with the lemon juice, crushed garlic, 2 tsp of the sumac and the salt.
- 3
Chop the romaine into bite-size pieces.
- 4
Cut the cucumbers and tomatoes into 2 cm chunks and thinly slice the radishes and green onions.
- 5
Roughly chop the parsley and mint.
- 6
Toss the vegetables and herbs with the dressing in a large bowl.
- 7
Add the toasted pita just before serving, toss again and sprinkle with the remaining sumac.