Middle Eastern Salad With A Healthy Twist

Submitted by: Lauren Weber, DO • Women's Health Specialist and Family Practice, Center for Women's Health, A NorthBay Affiliate


Middle Eastern Salad With A Healthy Twist

Enjoy this delicious Middle Eastern Salad with salad dressing and then sprinkle crispy pita chips on top. Or for a low fat option, skip on the dressing and serve with cottage cheese or garbanzo beans for a healthy protein packed lunch or dinner.

Ingredients

Salad Ingredients:

  • 1/2 loaf of Ezekiel Sprouted Whole Grain bread, chopped up
  • 2½ cups chopped romaine lettuce
  • 1/4 cup chopped flat leaf parsley
  • 1/4 cup chopped mint
  • 1 cup quartered grape tomatoes
  • 1 medium sized cucumber peeled and diced
  • 4 scallions finely chopped
  • Freshly ground salt and pepper to taste

Dressing Ingredients:

  • 1/4 cup olive oil
  • 1-2 cloves of garlic made into a paste with salt and a pestle and mortar (if you don't have one use the knife blade to smash into a paste)
  • 2 generous portions of zataar seasoning
  • Juice from two lemons

Preparation

Salad Preparation:

  1. Split in half a loaf of Ezekiel Sprouted Whole Grain Bread and chop up. Then coat the bread with extra virgin olive oil (EVOO) and generously sprinkle with zataar seasoning (found at a spice store or at middle eastern grocery stores).
  2. Place in oven at 325 degrees until crispy and brown (not burnt).
  3. Toss all of the herbs and vegetables and if you plan on eating immediately toss with dressing. Otherwide, hold on mixing the dressing as the lettuce will get soggy.
  4. Toss dressing with salad and then sprinkle crispy pita chips on top, or serve with cottage cheese or garbanzo beans for a healthy protein packed lunch or dinner.

To save on calories and fat, skip on the dressing and make your dish with 1 cup of salad sprinkled with pita chips and mixed with 1/2 cup of low fat cottage cheese.

Dressing Preparation:

  1. Combine olive oil, garlic paste, za'taar seasoning and lemon juice.

Makes 6 servings

Nutritional Analysis (per serving)

(Analysis includes 1/4 cup olive oil)

  • Calories: 130
  • Total Fat: 10grams
  • Saturated Fat: 1.5 grams
  • Sodium: 65mg
  • Total Carbohydrate: 10g
  • Dietary Fiber: 2g
  • Protein: 2g