• Cristina Montoya, RD

Fattoush Salad with a Digestive Friendly Twist

Updated: Apr 16


I discovered through conversations with my middle eastern friends that Fattoush is a traditional Lebanese salad, in which the main ingredients are toasted pita bread, mint leaves and fresh parsley. People with digestive issues, particularly Irritable Bowel Syndrome and Gastroesophageal Reflux Disease, experience difficulty digesting some raw vegetables. So, I adapted the Oldways Fattoush recipe by replacing the pita bread with toasted whole grain-gluten free and replacing the lettuce with extra protein. I am probably going against the Fattoush rules!


Highlight:

Mint leaves not only add flavour and freshness to this salad, but it also adds a pack of antioxidants. Mint leaves are reported to alleviate some digestive issues. It's, in fact, the recommended herbal tea for people suffering from Irritable Bowel Syndrome.


Fattoush Salad with a Twist


Prep Time: 15 minutes

Total Time: 15 minutes

Servings: 4


Ingredients:


For Salad:


  • 4 slices of whole-grain gluten-free bread or gluten-free pita bread

  • 4 radishes, thinly chopped (as arthritic humanly possible)

  • 4 green onions, chopped

  • 2 medium tomatoes, chopped

  • 1 small cucumber, chopped or sliced

  • 1/4 cup feta cheese, crumbled (optional)

  • 1 can light tuna in water (optional)

  • 1/2 can chickpeas, drained and rinsed

  • 1/2 medium green pepper, chopped

  • 1/4 cup finely chopped fresh parsley

  • 1/3 cup finely chopped fresh mint or 2 teaspoons of dried mint


For Vinaigrette:


  • 1 to 2 teaspoons minced garlic

  • salt and black pepper to taste

  • 1/4 cup fresh lemon juice

  • 1/4 cup of extra virgin olive oil


Instructions

  1. Toast the bread, just enough to turn them golden and crisp, break into pieces. Set aside.

  2. In a large salad bowl, combine the tomatoes, cucumber, green pepper, onions, chickpeas, tuna (if used), parsley, mint. Toss well.

  3. In a small bowl, whisk together the ingredients for the vinaigrette, minced garlic, salt, pepper, lemon juice and olive oil.

  4. Pour half of the vinaigrette to the tomato mixture and marinate for about 30 minutes in the fridge.

  5. Fold in the toasted bread. Add the remaining vinaigrette and toss well. Top with feta cheese (if used). Serve immediately.

Extra tips:


✔ Use a food processor to chop the fresh parsley and fresh mint leaves

✔ Use store pre-chopped garlic, infused in olive oil if you are unable to peel and chop cloves of garlic

✔ Add feta cheese if you can tolerate small amounts of lactose

✔ Add chickpeas and tuna to turn this refreshing salad into a complete entree

See original Oldways recipe here

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