You may reach for the spinach or kale in the supermarket to prepare your favorite salads, but what about using romaine lettuce too? Not only does it provide a mild, non-bitter taste and a satisfying crunch, romaine lettuce nutrition is also quite impressive — with the presence of powerful antioxidants, vitamins and minerals.
Romaine is the main ingredient in my fattoush salad, which is packed with nutrient-dense vegetables and spices. It’s the perfect gluten-free and vegan-friendly salad, which can be a side to any meal or the main attraction. With the dressing included, one serving of this fattoush salad is only 187 calories, so it’s a great choice if you’re looking to lose weight fast.
What Is Fattoush Salad?
Fattoush salad is a Middle Eastern chopped salad that traditionally includes pieces of pita bread in place of croutons. One of the unique ingredients used in a traditional fattoush salad is sumac, a spice that has a lemony, tart flavor.
In the classic version of fattoush salad, pita bread (which is sometimes even used stale) provides a nice crunch, but I chose to keep this salad very low in carbs, using crunchy vegetables like chopped cucumber and green onions instead. Plus, the basil and mint in this version of a fattoush salad adds a really fresh and interesting taste.
- 187 calories
- 1.5 grams protein
- 18 grams fat
- 5.8 grams carbohydrates
- 2.2 grams fiber
- 2.6 grams sugar
- 5,812 IUs vitamin A (249 percent DV)
- 92 micrograms vitamin K (103 percent DV)
- 101 micrograms folate (25 percent DV)
- 2.7 milligrams vitamin E (18 percent DV)
- 9.8 milligrams vitamin C (13 percent DV)
- 0.11 milligrams vitamin B6 (9 percent DV)
- 0.07 milligrams thiamin (7 percent DV)
- 0.06 milligrams riboflavin (6 percent DV)
- 0.28 milligrams vitamin B5 (6 percent DV)
- 12 milligrams choline (3 percent DV)
- 202 milligrams sodium (13 percent DV)
- 0.092 milligrams copper (10 percent DV)
- 0.18 milligrams manganese (10 percent DV)
- 293 milligrams potassium (6 percent DV)
- 41 milligrams phosphorus (6 percent DV)
- 20 milligrams magnesium (6 percent DV)
- 0.98 milligrams iron (5 percent DV)
- 0.32 milligrams zinc (4 percent DV)
- 38 milligrams calcium (4 percent DV)
Here’s a quick glance at some of the top health benefits associated with the ingredients in this fattoush salad:
- Romaine: Romaine lettuce contains powerful antioxidants, vitamins and minerals like vitamin A, vitamin K, folate and manganese. Eating romaine helps to reduce inflammation, support your heart health, boost your immune system and prevent signs of aging like loss of skin elasticity and firmness.
- Cucumber: Cucumbers support detoxification and contain cancer and disease-fighting antioxidants. Cucumber contains important nutrients like vitamin K, magnesium and potassium, and it’s very low in calories, so it’s an excellent choice for anyone trying to lose weight.
- Basil: Basil is a powerful adaptogen that helps the body respond to stress and fight disease. It also has anti-inflammatory, antioxidant and immune-enhancing properties. Research even suggests that the benefits of basil include its ability to naturally prevent cancer. (5)
- Extra Virgin Olive Oil: There are many olive oil benefits, including its ability to fight heart disease, dementia, inflammation and depression. Real extra virgin olive oil is produced by cold-pressing, and it doesn’t contain chemicals for refinement. Make sure to choose a good quality product to take advantage of olive oil’s many benefits. (6)
How to Make Fattoush Salad
Start preparing this fattoush salad by making your dressing.
All you have to do is combine ¼ cup extra virgin olive oil, juice of ½ lemon, ½ teaspoon of garlic powder, ¼ teaspoon of salt and 1 teaspoon of ground sumac. Mix the ingredients together and set your dressing aside while you prepare your vegetables.
For the base of this salad, you’ll need 4 cups of chopped romaine lettuce.
Then chop up ¼ cup of white onions and add it to the bowl.
Next, slice one cucumber and ½ cup of cherry tomatoes. Then add them into your salad bowl.
Now you’ll chop 4–5 mint leaves and 4–5 basil leaves and throw them into the mix.
The last ingredient is ¼ cup of chopped green onions, which gives this salad a nice crunch.
Now all you have to do is drizzle on your dressing, and you’re all set!
Enjoy this super healthy, gluten-free and vegan fattoush salad!
- 4 cups romaine, chopped
- ¼ cup white onions, chopped
- 1 cucumber, sliced
- ½ cup cherry tomatoes, sliced
- 4–5 mint leaves, chopped
- 4–5 basil leaves, chopped
- ¼ green onions, chopped
- ¼ cup extra virgin olive oil
- Juice of ½ lemon
- ½ teaspoon garlic powder
- ¼ teaspoon salt
- 1 teaspoon ground sumac
- Mix all the ingredients for the dressing and set aside.
- In a large bowl add the romaine, white onions, cucumber, cherry tomatoes, mint and basil leaves and green onions.
- Drizzle the dressing over the salad and mix until well-combined.