Mediterranean Fattoush
User Reviews
5
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Prep Time
30 mins
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Cook Time
30 mins
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Total Time
1 hr
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Servings
4
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Calories
423 kcal
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Course
Salad
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Cuisine
Mediterranean
Mediterranean Fattoush
Description
Mediterranean Fattoush combines a medley of roasted vegetables including eggplant, zucchini, onion, and chickpeas tossed with aromatic herbs such as thyme, rosemary, fennel seed, and red pepper flakes. Oven-toasted whole wheat pita rounds out the salad with crisp texture and a sprinkle of kosher salt and black pepper. The lemon vinaigrette dressing adds brightness, enhancing the blend of fresh tomato, briny capers, kalamata olives, artichoke hearts, roasted bell pepper, and crisp romaine lettuce. Cubes of feta cheese contribute creaminess and tang.
This salad highlights the interplay between warm, tender roasted vegetables and sharp, crunchy pita chips, bringing a balance of flavors and textures. It can be served as a light lunch or a side dish in Mediterranean-inspired meals.
To roast your own bell pepper, use a hot oven and cover it tightly after roasting to ease peeling, creating a softer, sweeter pepper component for the salad.
Ingredients
For The Pita:
- 2 " whole wheat pita pockets (can use plain white pita as well)
- pump spray olive oil or 1-2 teaspoons olive oil
- prinkle kosher salt
- prinkle black pepper
- ½ teaspoon thyme chopped
- ¼ teaspoon rosemary finely chopped
For The Salad:
- 2 cups eggplant diced
- 2 medium zucchini diced (I used one green and one yellow zucchini)
- 1 medium onion diced
- 1 ounce can chickpeas rinsed, drained & pat dry with paper towels
- 2 tablespoons olive oil
- 1 teaspoon fennel seed crushed in a mortar and pestle, whole
- ¼ teaspoon red pepper flakes
- 1 teaspoon thyme chopped
- ½ teaspoon rosemary chopped
- ¼ teaspoon kosher salt
- ¼ teaspoon black pepper
- 1 large tomato seeded and chopped
- 2 tablespoons capers drained
- ¼ cup kalamata olives seeded, roughly chopped
- 4 ounces artichoke hearts chopped, or artichoke bottoms
- 1 bell pepper seeded, skinned, diced - from a jar or roast your own, roasted
- 2 cups romaine lettuce or other crispy lettuce
- 8 ounces feta cheese diced, or mozzarella
- 2 tablespoons parsley chopped
- ¼-⅓ cup lemon vinaigrette
Instructions
- Preheat the oven to 350°.
- Cut the pita bread in half and split the pockets open. Lay the pita on a baking sheet and spray or brush lightly with olive oil. Sprinkle the salt, pepper, thyme and rosemary over the pita and bake for 10 minutes or until crisp and golden.
- On another baking sheet, combine the eggplant, zucchini, onion and chickpeas. Drizzle olive oil over the vegetables and sprinkle with fennel, red pepper flakes, thyme and rosemary. Use your hands to toss well to coat the vegetables with herbs and spice. Spread out into a single layer and roast for 15 minutes. Flip the vegetables with a spatula and continue to roast for 10-15 minutes or until tender. Let cool for a few minutes before adding to the salad.
- While vegetables are roasting, make the dressing: In a small bowl combine the lemon zest, garlic, dijon mustard, lemon juice, olive oil kosher salt and pepper. Whisk to combine and set aside.
- In a large bowl combine the diced tomato, capers, artichokes, roasted bell pepper and kalamata olives. Add the roasted vegetables and toss to combine.
- Break the crispy pita into bite-sized pieces and add to the vegetable mixture. Add the lettuce, feta and parsley. Start with three tablespoons of the lemon vinaigrette, drizzle the dressing over the salad, and toss to coat. Add 1-2 tablespoons at a time if it needs more dressing. The fattoush should be well-seasoned but not soupy. Serve.
Notes
- If roasting your own bell pepper, place it on a baking sheet in a 350-375° oven for 25-35 minutes until charred.
- After roasting, cover the pepper with plastic wrap and let cool to loosen the skin for easy peeling and seeding.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 423 kcal
% Daily Value*
| Calories | 423kcal | 21% |
| Carbohydrates | 13g | 4% |
| Protein | 15g | 30% |
| Fat | 35g | 54% |
| Saturated Fat | 10g | 50% |
| Cholesterol | 44mg | 15% |
| Sodium | 1193mg | 50% |
| Potassium | 531mg | 11% |
| Fiber | 4g | 16% |
| Sugar | 6g | 12% |
| Vitamin A | 2995IU | 60% |
| Vitamin C | 34.3mg | 38% |
| Calcium | 337mg | 34% |
| Iron | 1.5mg | 8% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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