Recipes · Syrian · Breakfast
Fatteh
One serving has 728 kcal and 33 g protein, and at least a fifth of a woman's daily need of manganese (149%), copper (98%), phosphorus (79%), selenium (70%), riboflavin (65%) and thiamin (55%). Ready in 20 minutes.
- Preparation: 15 min
- Cooking: 5 min
- Makes: 1 serving (399 g)
- Difficulty: Easy
- Diets: Vegetarian, High protein
- Contains: dairy, gluten, sesame
Ingredients
- 50 g Pita bread
- 150 g Chickpeas, canned
- 150 g Yogurt, Greek
- 15 g Tahini
- 3 g Garlic, raw
- 10 g Lemon juice
- 10 g Pine nuts
- 10 g Butter, unsalted
- 0.8 g Salt
- 0.5 g Cumin
Method
- Toast or fry the torn pita pieces in a dry pan until golden and crisp, then scatter them over the bottom of a serving dish.
- Warm the chickpeas through in a little of their liquid, then spoon them over the bread, keeping some of the warm liquid.
- Mix the yogurt with the tahini, crushed garlic, lemon juice and salt to make a smooth sauce, loosening it with a splash of the warm chickpea liquid if needed.
- Pour the yogurt sauce over the chickpeas and bread.
- Melt the butter in a small pan until golden and nutty-smelling, then drizzle it over the top with the pine nuts and a pinch of cumin.
- Serve immediately, while the bread underneath is still a little crisp.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 728 kcal | 34% |
| Carbohydrates | 74 g | |
| Water | 251 mL | |
| Fiber | 12.6 g | 43% |
| Protein | 32.9 g | 69% |
| Tryptophan | 0.23 g | |
| Threonine | 0.68 g | |
| Isoleucine | 0.81 g | |
| Leucine | 1.4 g | |
| Lysine | 0.97 g | |
| Methionine | 0.33 g | |
| Cystine | 0.33 g | |
| Phenylalanine | 0.99 g | |
| Tyrosine | 0.56 g | |
| Valine | 0.87 g | |
| Histidine | 0.5 g | |
| Fat | 35.4 g | |
| Monounsaturated | 11.3 g | |
| Polyunsaturated | 9.7 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 9 g | |
| Saturated | 10.7 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 41 mg | |
| Calcium | 339 mg | 34% |
| Copper | 0.88 mg | 98% |
| Iron | 5.2 mg | 29% |
| Magnesium | 111 mg | 36% |
| Manganese | 2.7 mg | 149% |
| Phosphorus | 556 mg | 79% |
| Potassium | 616 mg | 13% |
| Selenium | 38.5 µg | 70% |
| Sodium | 1,020 mg | |
| Zinc | 3.6 mg | 45% |
| Thiamin (vitamin B1) | 0.61 mg | 55% |
| Riboflavin (vitamin B2) | 0.71 mg | 65% |
| Niacin (vitamin B3) | 4.2 mg | 30% |
| Pantothenic acid (vitamin B5) | 0.87 mg | 17% |
| Pyridoxine (vitamin B6) | 0.36 mg | 28% |
| Folate (vitamin B9) | 154 µg | 38% |
| Cobalamin (vitamin B12) | 1.1 µg | 48% |
| Choline | 42.6 mg | 10% |
| Vitamin A | 73.8 µg | 11% |
| Vitamin C | 5.1 mg | 7% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.8 mg | 12% |
| Vitamin K | 11.4 µg | 13% |
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
0.9 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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