Spring green fattoush
Enjoy all the flavors of spring in every bite with this elegant, seasonal salad. Full of bright, crisp greens and topped with a mix of fresh vegetables, this Spring Green Fattoush is a feast for the senses. The spicy dressing adds a spicy touch, while the crispy pita chips add a satisfying crunch. Perfect for a light lunch or as a refreshing side dish, this salad is a true celebration of the season. Enjoy the delicate balance of flavors and textures that transport you to a blooming spring garden with every fork.
Ingredients
- 500g broad beans, frozen or fresh
- 1 cucumber
- 3 whole wheat pita breads
- Zest and squeeze 1 lemon
- 4 tbsp olive oil
- 1 tsp powdered sugar
- 20g bunch of mint, smaller leaves picked off, the rest chopped very coarsely
- 20 g flat-leaf parsley, very coarsely chopped
- small bunch of chives, chopped
- 170g feta cheese, crumbled
Preparation steps
– First, collect all the necessary ingredients.
– Next, bring a pot of water to the boil.
– Add the beans to the boiling water and cook for 2-3 minutes until tender.
– Drain the beans and rinse them with cold water to cool them down.
– Drain the beans again and remove the shells by placing them in a large mixing bowl.
– Discard the bean shells.
– Halve the cucumber lengthwise and remove the seeds with a teaspoon.
– Cut the cucumber into half moons and add to the mixing bowl with the beans.
– Divide the pittas into 6 thin circles of bread.
– Toast the pittas.
– In a separate bowl, stir together the lemon zest, lemon juice, olive oil and sugar and season generously.
– Pour the lemon dressing over the beans and cucumber in the mixing bowl.
– Put all the herbs in the bowl and mix the ingredients together.
– Tear the roasted pitta into pieces and add to the salad.
– Crumble the feta cheese into the bowl too.
– Mix all ingredients gently, using your hands for best results.
– Place the salad on a platter and serve.
Nutritional Information
| kcal | fat | saturates | carbohydrates | Sugar | fiber | protein | Salt |
| 264 | 15g | 5g | 22g | 4g | 7g | 13g | 1.12g |
Equipment and tools
To make this spring greens fattoush recipe you will need the following equipment and tools:
- dulcimer
- Knife
- Bowl
- Large plate or serving dish
- grater
- Juicer
- tablespoon
- teaspoon
Allergen information
This Spring Green Fattoush recipe contains the following allergens:
- Dairy products: feta cheese
Please note that this recipe may also contain allergens not listed above. It’s important to check the packaging of your ingredients for possible allergen warnings.
Storage and leftovers
If you have leftovers of this Spring Green Fattoush, you can store them in an airtight container in the refrigerator for up to 2 days. Before serving the leftovers, be sure to toss the salad well to redistribute the dressing. However, keep in mind that the texture and crispiness of the flatbread may change slightly after it cools.
Health Benefits of Spring Green Fattoush
Fattoush is a Middle Eastern salad known for its refreshing flavors and bright colors. The Spring Green Fattoush in particular is not only delicious but also offers numerous health benefits. Here’s a look at the nutritious ingredients that make this salad a healthy choice:
Broad beans
Broad beans, also known as broad beans, are an excellent source of plant-based protein and fiber. They are also rich in vitamins and minerals, including folic acid, vitamin K, manganese and potassium. Using broad beans in this salad provides a nutritional boost and helps keep you feeling fuller for longer.
Cucumber
Cucumbers are not only refreshing, but also low in calories and high in water. They provide moisture while their crunchy texture adds a delicious touch to the salad. Cucumbers are also a good source of vitamin K, vitamin C, and various antioxidants that contribute to overall health.
Whole wheat pitta bread
This recipe uses whole wheat pita bread to add a delicious crunch to the salad. In contrast to refined white bread, whole grain bread contains more fiber and nutrients. It provides sustained energy release and helps maintain healthy digestion.
lemon
The zest and juice of a lemon are incorporated into the Spring Green Fattoush dressing. Lemons are rich in vitamin C, which acts as a powerful antioxidant and supports the immune system. They also aid digestion and can improve the absorption of iron from plant foods.
olive oil
Olive oil is an important component of the dressing and gives the salad a delicious taste. It is a heart-healthy oil that contains monounsaturated fats that may help reduce the risk of heart disease. Olive oil also has anti-inflammatory properties and is a source of vitamin E.
Mint, parsley and chives
The combination of mint, parsley and chives in this fattoush salad not only provides refreshing flavors but also brings several health benefits. Mint is traditionally used to support digestion and relieve indigestion. Parsley is a nutrient-dense herb that contains vitamins A, C and K as well as antioxidants. Chives, on the other hand, are rich in essential nutrients such as vitamin K and minerals such as copper and manganese.
Feta cheese
The final addition to this Spring Green Fattoush is crumbled feta cheese. Although it provides a creamy and tangy flavor, it’s worth noting that feta cheese is relatively high in fat and sodium. However, it also provides calcium, protein and phosphorus. If you are looking for a lower fat option, you can reduce the amount or opt for a reduced fat feta cheese.
When you enjoy a generous serving of Spring Green Fattoush, you can enjoy the delicious flavors while benefiting from the nutritional benefits it offers. This salad is not only a feast for the taste buds, but also a nutritious choice that supports your overall well-being.
