green salad with lebanese bread and pomegranate seeds

Fattoush

This heart-friendly salad is packed with fresh vegetables, tossed in a zesty, lemon dressing and topped with crispy bread. All the veggies that make up this mouth-watering salad contain many nutrients, especially fibre which helps lower cholesterol, blood pressure and blood glucose levels. Fattoush is light and fresh, and is a popular choice to have throughout the month of Ramadan. Having the exact same salad everyday for a month might seem a little bit excessive but, for many of us, iftar is not complete without it.
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Details
  • 4
  • 15 minutes
  • 19
Nutrition per serve
  • Energy 900.5kJ
  • Protein 5.9g
  • Total fat 10.1g
  • - saturated fat 20g
  • Fibre 9.1g
  • Sodium 226.8mg

Ingredients

  • 1 tablespoon of extra-virgin olive oil  
  • 1 wholemeal Lebanese bread, cut into small pieces  
  • 1 head of lettuce roughly chopped (~10 leaves)  
  • 2 ripe tomatoes diced  
  • 3 Lebanese cucumbers quartered  
  • 1 large bell pepper chopped  
  • 4 radishes diced  
  • 2 green onions chopped finely  
  • 1 cup of fresh parsley
  • 1 small red onion finely chopped
  • 2 tablespoons of pomegranate seeds 

Dressing  

  • Pinch of salt 
  • Pinch of cracked pepper
  • 3 tablespoons of lemon juice
  • 1 teaspoon of sumac
  • ½ teaspoon of fresh mint or dried
  • 1 tablespoon of pomegranate molasses
  • 2 garlic cloves optional
  • 1 tablespoon of olive oil  

Method

  1. In a pan on high heat Put1 tablespoon of extra virgin olive oil into a pan on high heat and add Lebanese bread. Keeping turning until bread is crispy and golden in colour. You can also toss the bread in the olive oil and place on a baking dish in the oven and bake for 5-10 minutes on 160 degrees. Set aside.  
  2. In a large bowl add the lettuce, tomatoes, cucumbers, bell peppers, radishes, onion, parsley, pomegranate seeds and toss to combine. 
  3. In a smaller bowl add the salad dressing ingredients and whisk together until well blended.  
  4. Add bread and dressing. 
  5. Serve immediately. 

Dietitian Notes / Recipe Tips

For best results add the bread and dressing just before serving so the bread remains crispy and the leaves don’t go soggy. 

Disclaimer: The above recipe meets Diabetes NSW & ACT nutrient criteria. However, please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as needed. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for individualised advice.

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Provider Acknowledgement

Dyala Al Jabi

 

 

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