Healthy Recipe: Fattoush (Syrian Whole Wheat Pita Salad)

 

Ingredients (Makes 6 servings)

  • 2 Medium-size unpeeled cucumbers, coarsely diced (about 2 cups)
  • ½ teaspoon salt, to taste
  • 2 ½ medium-size whole wheat pita, lightly toasted and cubed (about 2 ¼ cups)
  • 3 medium-size tomatoes, cut into ¾ inch pieces (1 ½ cups)
  • 1 small green pepper, diced (½  cup)
  • 4-5 scallions, thinly sliced (about 1 ¼ cup)
  • ½ cup finely minced flat leaf parsley
  • ½ cup finely minced mint
  • 1 tablespoon fresh thyme leaves or 1 teaspoon dried thyme
  • 1 medium clove garlic, finely minced (1 teaspoon)
  • Freshly ground black pepper to taste
  • 1/3 cup fresh lemon juice
  • 1/3 cup olive oil
  • 2 tablespoons crumbled feta cheese or dry goat’s milk cheese

 

Directions:

  1. In a small bowl, toss the cucumbers with the salt.  Transfer to a strainer and drain for 30 minutes.  Rinse in cold water and drain again.  Set aside.
  2. In a large salad bowl, gently combine the pita cubes, tomatoes, green peppers, scallions, parsley, mint, thyme and the drained cucumbers.
  3. In a small bowl, mix together the garlic, salt, pepper and lemon juice.  Crush the garlic with the bottom of a knife handle to produce a pasty consistency.  Whisk in the olive oil.  Pour over the salad and toss to combine.
  4. Sprinkle with cheese and serve at once.

 

Nutrition Facts:

215 cals, 14 gm Fat, 396 mg Na, 20 gm Cho, 3.5 Fiber, 4.5 gm Protein

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