Fattoush is a salad for celebrating summer. Showcasing the season’s best produce, its high-water-content veggies get their cool on, while the herbs brighten things up with breezy greenness. Top it all off with a magical sprinkling of za’atar and you got yourself one major-flavour meal that puts your taste buds on the next train to fresh town!
Although it is a well-known Lebanese dish, I actually ate my first plate of this tasty delight in Los Angeles. My friends and I often patronized an off-the-cool-map restaurant in a strip mall because the food was really, really delicious (but also because we could all find something on the menu to suit us – not always the easiest thing!). The fattoush salad serendipitously arrived at our table one day (I can’t even remember ordering it) and lo and behold, I got a taste of the light. What is this incredible stuff?! So lemon-y. So herbalicious. So clean and cool and collectively crisp! And sprinkled with some very tangy red stuff that I later learned was sumac – pure love I tells ya. The whole thing is a plate of genius.
Fattūsh is derived from the Arabic fatt “crush” and the suffix of Turkic origin -ūsh. Coining words this way was common in Levantine Arabic. Fattoush belongs to the family of dishes known as fattat (plural of fatteh), which uses stale flatbread as a base. In this case, leftover pita is given a second chance as the main ingredient, but fattush also includes vegetables such as tomatoes, onions, cucumbers, radishes, and lettuce in addition to herbs like fresh mint and parsley according to the season and taste. For this reason, the ingredient list for fattoush may vary, and you will find different versions of fattoush throughout the Middle East.
Za’atar – Flavour Genius in a Bottle!
My favourite ingredient in fattoush however, is Za’atar. This spice blend is based on sumac (rhus coriaria), an herb that comes from the berries of a wild bush, which grows wild in the Mediterranean, especially in regions like southern Italy, Sicily and parts of the Middle East, notably in Iran. Sumac is an essential ingredient in Arabic cooking, as preferred to lemon for sourness and astringency. Not to be confused with its relative poison ivy (rhus toxicondendron) this variety is non-poisonous and has a dark red burgundy colour. When the berry is dried and ground to powder, it has a tart, sour, lemon-y taste. This is how you will see it in stores, in its ground form with a deep reddish brown colour. You can purchase sumac at most ethnic grocers, spice shops, and of course online.
Aside from just being a tasty treat, sumac has many delightful health benefits. For example, the deep pigments found in the berries are due to the high concentration of anthocyanins, which are the very special compounds that exhibit antioxidant action. Anthocyanins help to decrease the risk of heart disease and cancer. They may also aid in the prevention of macular degeneration by protecting the eyes from free radical damage, increasing circulation and stabilizing collagen structures (which hold tissues together). You can also find anthocyanins in foods such as blackberries, blueberries, black rice, grapes, and açaí.
Sumac herb can also help in the treatment of common digestive disorders, including stomach upset, acid reflux, constipation, feverish symptoms, and irregular bowel movements. It is believed to contain both antimicrobial and antioxidant effects.
As I mentioned earlier, fattoush typically includes a generous amount of pita bread, often fried in olive oil. This is to avoid the pita becoming soggy when it’s mixed with all of those delicious juicy veggies. If you’re gluten-free or avoiding fried foods, you can do as I have done and use raw flax crackers simply crumbled up to add some crunch and texture. Alternatively, whole grain flatbread or crackers, or simply toast up a pita instead of frying it (although that part is very delicious!). Whatever you choose, it’s essential to include a crispy, carb-y component to this salad, since it truly is the star of the show.
Also important to note – the herbs in this salad are not simply a garnish. As you can see from the amounts I’ve called for, they are in fact an integral ingredient to the traditional fattoush. Think of the herbs as you would lettuce, and remember that they too boost this salad’s nutrition profile, big time.
2 medium cucumbers, with skin
3 cups chopped tomatoes (I used a combination of cherry, plum, and grape tomatoes)
2 red bell peppers
1 large red onion
3 green onions
1 cup chopped flat-leaf parsley
¾ cup chopped mint
raw flax crackers, flatbread, or toasted pita
1. Wash, prepare, and chop all veggies into bite-sized pieces. Wash, spin-dry herbs and chop. Place in a large bowl.
2. Pour dressing over salad, stir, and let stand for at least 30 minutes at room temperature to allow the flavours to meld.
3. Right before serving, sprinkle generously with za’atar, crumble raw flax crackers (or your crunchy topping of choice) and fold into salad. Enjoy immediately.
Fattoush Salad Dressing
¼ cup extra virgin cold-pressed olive oil
¼ cup freshly squeezed lemon juice
zest of 1 lemon (organic, un-waxed if possible)
1 tsp. raw liquid honey or maple syrup
2 – 4 cloves garlic, minced
a couple pinches of sea salt
a pinch of black pepper
1. Put all ingredients in a jar with a light-fitting lid and shake.
You can make a raw version of this amazing topping by using raw sesame seeds. But to really bring out the awesome nutty flavour in these little guys, lightly toast the sesame seeds in a dry skillet over medium-high heat until they start to pop. Remove from heat and let cool.
¼ cup sesame seeds (raw or toasted)
¼ cup sumac
2 Tbsp. dried thyme
1 Tbsp. dried oregano
(This is a good “starter amount”, but feel free to double, triple, quadruple the recipe if you want more za’atar!)
1. Combine all ingredients in a bowl.
2. Funnel into a glass jar and store in a cool, dark place.