healthy

Fattoush

Authentic Lebanese Fattoush salad

A lot of people only think of tabbouleh once you talk about Lebanese salads. It’s a fact that this parsley-bulgur blend is common but, fattoush is a favorite of many. It may be unpopular in the U.S but a it a delight in Lebanon, enjoyed by a great number.
The definitive taste of fattoush is from the sumac and pomegranate molasses — sweet-sour syrup found in Nouri Brother Middle Eastern markets. The veggies have to be glistening from the molasses and meticulously spotted with specks of the sumac. Sumac is becoming more available in American grocery stores. It’s an amazing tart spice which comes from a little red berry that grows wild all through Lebanon. You can buy it in the Middle East segment of a number of retail store and some spice sections of specialized stores; however it doesn’t compare to buying it in Lebanon.
Most additional ingredients are equally sliced or diced to look like an American chopped salad. The main components are purslane (baqleh in Arabic) — a somewhat lemony micro-green which you can find seasonally at farmer’s markets or specialty stores in the U.S. It gives an incredible freshness when mixed with the romaine lettuce. In case you can’t find it make use of arugula or watercress as a substitute or just stick with the romaine.
The extra featured ingredients in fattoush include cucumbers. In Lebanon, there are actually some fantastic small seedless cucumbers that have a soft, tender peeling. The perfect replacements are English seedless cucumbers which have become increasingly available in U.S. grocery stores, or small cucumbers which are used to make pickles.
Other fattoush ingredients are tomatoes, onions, green pepper, radish, fresh parsley and fresh mint. The sumac is sprinkled over the salad and used in the dressing, which is usually made with lemon juice, olive oil and pomegranate syrup. In a few parts of Lebanon, the fattoush dressing is made with red vinegar as opposed to lemon juice, or a mixture of lemon juice and red vinegar — alongside the olive oil and pomegranate syrup.
What’s good about it?
Absolutely everything! The health advantages from consuming a diet packed with vegetables and whole foods like the Fattoush salad include weight loss, reduced insulin secretion – better sport performance as well as a lower risk of diabetes, heart disease, hypertension and most cancers. Veggies and whole foods are low in calories but still fill you up, giving your system nutrient-dense macro- and micronutrients in order to function at the best possible level. Also raw garlic and grind black pepper have antibacterial and anti-inflammatory properties which help improves digestion.
Salad ingredients
1 head romaine lettuce, torn into bite-size
3 small radishes, trimmed, thinly sliced
2 small cucumbers, halved and chopped
1 large tomatoes, diced
1 red onions, chopped
1/2 red pepper, seeded and thinly sliced or chopped
1-2 tablespoon sumac
2 Nouri’s pita breads split, toasted or fried and torn into bite-size pieces

Fattoush Dressing:

2 tbsp of Cortas Pomegranate Molasses
2 tbsp of red wine vinegar
1/4 cup extra virgin olive oil
1 lemon or lime
1 tbsp of crushed garlic
2 tsp sea salt

optional for more greens add:
1 cup arugula
1/4 cup chopped fresh flat-leaf parsley
1/4 cup chopped fresh mint

halabisa

Lebanese Tabouleh is without a doubt one of the healthiest salads you could possibly eat. Tabouleh is Mediterranean goodness. It’s a traditional Middle East salad with fresh herbs, primarily parsley, mint, bulgur whole wheat, tomatoes, onions as well as seasonings. This is certainly an excellent substitute for a classic salad. Unlike a regular salad, Tabouleh will certainly fill you up and you will remain content for several hours. It is also affordable compared to normal salad.
 
The Essential Ingredients and Health Rewards of the Lebanese tabouleh are enormous; here are few reasons why you should consider including the Lebanese tabouleh in your diet plan.

Parsley – There are basically two types of parsley curly or Italian flat. A lot of people consider parsley as just a garnish or sprinkles in soups or meals.
 
You do not have to be a nutritionist to appreciate the health benefits of parsley. A few of the benefits are:
 
Flavonids – Flavonids act like antioxidants. They help in curing and dealing with a lot of ailments like hepatitis, gingivitis and so on. As regards gingivitis, did you know consuming parsley eliminates deals with the problem of poor breathe, as well?

Volatile or Essential Oils – The volatile natural oils present in parsley have been shown to prevent tumors in animals particularly with regards to the lungs. There is no any kind of human studies; but this could definitely be accurate for human beings too.

Bulgur Wheat – There are numerous health benefits of bulgur wheat as a result of it being whole grains:

You can get five grams of dietary fiber per serving and also a variety of the daily needed vitamin supplements, minerals, as well as antioxidants to sustain a healthy diet plan. Bulgur wheat carries a nutty alongside an awesome chew that fills you up. This result would absolutely keep you from snacking later on.

Mint – Mint is widely noted for its potential to sooth the digestive tract as well as lowers the intensity and duration of abdominal pains.

Onions – The health rewards of onions overshadow the terrible breathe; besides, with Tabouleh, the parsley usually takes proper bad breathe issue. Onions also plays a significant role in preventing colds as well as lessens blood pressure levels and boost anti-oxidants in the body system.

Tomatoes – Tomatoes are a good source of Vitamin C and anti-oxidants.

Lemon Juice – Lemon juice is an excellent ph balance in your system. It will certainly reduce the alkaline which is vital to your digestion. It is also rich in Vitamin C.

Olive Oil – Natural olive oil will help reduce heart problems, dangers of colon cancer as well as breast cancer. These are the primary ingredients of Tabouleh. Nevertheless, you can include a lot of ingredients to it to produce a variation.

 

Prepare Healthy Lebanese Tabbouleh with Our Recipe Video:

 

Variations:

Put nuts or even beans for protein, dried fruits or substitute the olive oil. You may also prepare Tabouleh making use of pita bread and putting extra tomatoes, cucumbers or perhaps whatever your very own vegetable liking is.

Some people loves to serve tabbouleh with a side of pita bread

halabisa

halabisa

Hummus Sham Halabisa is a very popular drink/soup in Egypt. You can even find hummas stands on the streets in many corners in Egypt and it tastes delicious!

Ingredients: Servings: 10 people (1 cup serving)

  • 6 cups of chickpeas (garbanzo beans) or canned
  • 5 garlic cloves
  • 1 medium onion
  • juice of one lemon
  • 3 medium tomatoes fresh
  • 2 tbsp Tomato Paste
  • 2 tbsp cumin
  • 2 teaspoon salt

 

Preparation:

  1. Bring the beans to a boil and leave it like that for about 30 minutes, t and let it simmer on low heat.
  2. Add the diced tomatoes, paste, minced garlic, chopped onion, salt, cumin and lemon juice.
  3. Serve in a cup with one part chickpeas and 2 parts soup.
  4. Add some red hot pepper (dried) if you want a little spice in your hummus
  5. Enjoy

 

Nutrition Information:
Serving size: 1 cup
Calories: 90
Fat: 0 g
Carbohydrates: 17 g
Sodium: 600 mg
Protein: 3.5 g
Cholesterol: 0 mg