Prep Time: 15 minutes | Total Time: 15 minutes | *Servings: 4
Fattoush is a traditional Lebanese salad in which the main ingredients are toasted pita bread, romaine lettuce, mint leaves and fresh parsley. This twist on the traditional salad includes digestive-friendly ingredients such as green onions, cucumbers and mint. Romaine lettuce is optional. Adding chickpeas and tuna will turn this refreshing salad into a complete entrée. Remember that canned light tuna or salmon is a convenient way of increasing your daily intake of arthritis-friendly omega-3 fatty acids and high-quality protein.
Nutritional information (per serving*):
Calories: 300; Protein (16g); Total Fat (18g); Saturated Fat (3g); Unsaturated fat (12g); Carbohydrates (29g); Fibre (7g); Sodium (420mg).
- 4 slices whole grain bread or pita bread
- 4 radishes, thinly chopped
- 4 green onions, chopped
- 2 medium tomatoes, chopped
- 1 small cucumber, chopped or sliced
- ½ medium green pepper, chopped
- 1 can light tuna or salmon
- ½ can chickpeas, drained and rinsed
- ¼ cup fresh parsley, finely chopped
- ⅓ cup fresh mint, finely chopped or 2 tsp of dried mint
- ¼ cup feta cheese, crumbled (optional)
- 1 to 2 tsp minced garlic
- ¼ cup fresh lemon juice
- ¼ cup of extra virgin olive oil
- Salt and black pepper to taste
Toast the bread, just enough to turn them golden and crisp, break it into bread crumb sized pieces. Set aside.
In a large salad bowl, combine the radishes, green onions, tomatoes, cucumber, green pepper, canned tuna or salmon, chickpeas, parsley and mint. Toss well.
In a small bowl, whisk together the minced garlic, lemon juice, olive oil, salt and pepper.
Pour half of the vinaigrette into the salad mixture and marinate for about 30 minutes in the fridge.
Mix in the pieces of toasted bread. Add the remaining vinaigrette and toss well. Top with feta cheese (if using). Serve immediately.
- Use a food processor to chop the fresh parsley and fresh mint leaves.
- Use pre-chopped garlic, infused in olive oil, if you are unable to peel and chop cloves of garlic.