Refreshing Fattoush Pita Sandwich with Mint and Veggies
Fattoush Pita Sandwich Recipe
Prep Time: 30 minutes
Total Time: 30 minutes
Servings: 4
Description:
Fattoush, the vibrant and refreshing Lebanese salad made with crisp vegetables like bell peppers, cucumbers, and tomatoes, is a staple during the warm summer months. This recipe takes the traditional salad and transforms it into a portable and delicious sandwich, served in soft pita bread. The fresh mint in this version really shines through, balancing the flavors of garlic, onions, and cilantro. If you’re craving a light, healthy, and flavorful lunch or snack, this Fattoush Pita Sandwich is the perfect choice!
Recipe Category: Lunch/Snacks
Keywords: Peppers, Vegetable, African, Low Protein, Low Cholesterol, Healthy, Summer, <30 Minutes, No Cook, Easy, Inexpensive
Ingredients:
| Ingredient | Quantity | Notes |
|---|---|---|
| Yellow bell pepper | 1 | Seeded and chopped |
| Red bell pepper | 1 | Seeded and chopped |
| Cucumber | 4 | Sliced into half-moons |
| Plum tomatoes | 2 | Chopped into bite-sized pieces |
| Green onions | 2 | Thinly sliced |
| Fresh cilantro | 2 tbsp | Chopped |
| Fresh flat-leaf parsley | 3-4 tbsp | Chopped |
| Fresh mint | 1 handful | Chopped |
| Garlic | 1 clove | Minced |
| Olive oil | 4 tbsp | |
| Cheese (optional) | 4 slices | Feta or your favorite cheese |
Dressing:
| Ingredient | Quantity | Notes |
|---|---|---|
| Lemon juice | 2 tbsp | Freshly squeezed |
| Salt | To taste | |
| Black pepper | To taste |
Nutritional Information (Per Serving):
| Nutrient | Amount |
|---|---|
| Calories | 331.4 kcal |
| Fat | 14.6 g |
| Saturated Fat | 2 g |
| Cholesterol | 0 mg |
| Sodium | 331.5 mg |
| Carbohydrates | 44.8 g |
| Fiber | 3.5 g |
| Sugar | 4.4 g |
| Protein | 7.4 g |
Instructions:
-
Prepare the Salad:
- In a large mixing bowl, combine the yellow bell pepper, red bell pepper, cucumber, plum tomatoes, green onions, cilantro, parsley, and mint. Toss to evenly distribute the vegetables and herbs.
-
-
Make the Dressing:
- In a small bowl or jar, whisk together the minced garlic, olive oil, lemon juice, salt, and black pepper until well combined. Adjust the seasoning as necessary to taste.
-
Assemble the Fattoush:
- Pour the dressing over the chopped vegetable mixture and toss gently to coat. Ensure that the vegetables are evenly dressed and the fresh herbs are well-distributed.
-
Optional: Add Cheese to Pita:
- If you’re making a sandwich with cheese, place a couple of slices of your favorite cheese (like feta, goat cheese, or a mild cheese) onto a pita round. You can lightly bake the pita to melt the cheese or leave it cold, depending on your preference.
-
Assemble the Sandwich:
- Mound some of the fattoush salad along the center of the pita bread. Fold the pita to enclose the filling, making sure all the fresh flavors are tucked inside.
-
Serve and Enjoy:
- Serve the fattoush pita sandwiches immediately for the best texture and freshness. Enjoy this vibrant and healthy dish as a light lunch or snack on a warm summer day!
Tips:
- Cheese Options: If you’re not a fan of feta, try other cheeses like halloumi, mozzarella, or even a creamy goat cheese to enhance the flavor of your sandwich.
- Variations: Add grilled chicken, lamb, or roasted vegetables for a heartier sandwich if desired.
- Herb Substitutes: If you don’t have fresh mint or parsley, feel free to use fresh basil or dill for a different twist.
- Serving Idea: This recipe can also be served as a side dish or salad without the pita for a lighter meal option.
This Fattoush Pita Sandwich is a great way to bring the flavors of Lebanese cuisine into a simple, easy-to-make meal. Perfect for warm weather, it combines fresh vegetables, aromatic herbs, and a zesty dressing to create a light, healthy, and satisfying sandwich that’s full of flavor. Whether you’re enjoying it as a quick lunch or a delicious snack, it’s sure to become a new favorite.
