Recipes · Lebanese · Salads
Fattoush (Toasted Bread and Vegetable Salad)
One serving has 270 kcal and 6 g protein, and at least a fifth of a woman's daily need of vitamin K (184%), vitamin A (45%), folate (39%), vitamin C (38%), thiamin (31%) and manganese (30%). Ready in 25 minutes.
- Preparation: 20 min
- Cooking: 5 min
- Makes: 1 serving (279 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 40 g Pita bread
- 60 g Lettuce, romaine, raw
- 60 g Tomatoes, raw
- 60 g Cucumber, raw
- 20 g Radishes, raw
- 3 g Mint, fresh
- 5 g Parsley, fresh
- 12 g Lemon juice
- 12 g Olive oil
- 5 g Molasses
- 1 g Lemon zest
- 0.6 g Salt
Method
- Tear or cut the pita into small pieces and toast in a dry pan or oven for 4-5 minutes until crisp and golden.
- Chop the lettuce, tomato, cucumber and radish into bite-sized pieces, and finely chop the mint and parsley.
- Combine the vegetables and herbs in a large bowl.
- Whisk the lemon juice, olive oil, pomegranate molasses, lemon zest (standing in for sumac) and salt into a dressing.
- Toss the salad with the dressing and the toasted pita just before serving, so the bread stays crisp.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 270 kcal | 13% |
| Carbohydrates | 34.7 g | |
| Water | 222 mL | |
| Fiber | 4 g | 13% |
| Protein | 5.7 g | 12% |
| Tryptophan | 0.06 g | |
| Threonine | 0.17 g | |
| Isoleucine | 0.2 g | |
| Leucine | 0.36 g | |
| Lysine | 0.18 g | |
| Methionine | 0.09 g | |
| Cystine | 0.09 g | |
| Phenylalanine | 0.26 g | |
| Tyrosine | 0.14 g | |
| Valine | 0.24 g | |
| Histidine | 0.11 g | |
| Fat | 13 g | |
| Monounsaturated | 8.8 g | |
| Polyunsaturated | 1.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.5 g | |
| Saturated | 1.8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 100 mg | 10% |
| Copper | 0.21 mg | 23% |
| Iron | 3 mg | 17% |
| Magnesium | 52.6 mg | 17% |
| Manganese | 0.54 mg | 30% |
| Phosphorus | 96.9 mg | 14% |
| Potassium | 602 mg | 13% |
| Selenium | 12.3 µg | 22% |
| Sodium | 470 mg | |
| Zinc | 0.86 mg | 11% |
| Thiamin (vitamin B1) | 0.34 mg | 31% |
| Riboflavin (vitamin B2) | 0.22 mg | 20% |
| Niacin (vitamin B3) | 2.7 mg | 19% |
| Pantothenic acid (vitamin B5) | 0.57 mg | 11% |
| Pyridoxine (vitamin B6) | 0.19 mg | 15% |
| Folate (vitamin B9) | 156 µg | 39% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 22.7 mg | 5% |
| Vitamin A | 317 µg | 45% |
| Vitamin C | 28.2 mg | 38% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.3 mg | 15% |
| Vitamin K | 166 µg | 184% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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