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Healthy Middle Eastern Salads
by Samantha Davis
See all articles by Samantha Davis

The Middle Eastern lifestyle is very simple and the meals consist of one pot meals normally. Along with these one pot meals you will see a salad, yogurt, some pickled turnips or pickles and bread.  Salads play a big part in our lifestyle.  So there are many types of salads to choose from. This article will deal with a few of the most popular ones:

  • Tabouleh
  • Cucumber and Yogurt
  • Fatoosh

Along with a simple salad you will see such specialties such as:
How to Make Tabouleh

Tabouleh is a Middle Eastern salad that is served often at celebrations, when guests are invited and most any special occasions.  It takes a little bit of preparation, but oh so worth the trouble.

Tabouleh

Ingredients:

  • 1 cup fine bulgur
  • 2 large bunch of parsley, finely chopped
  • 1/2 cup coriander, finely chopped
  • 1/3 cup mint, finely chopped
  • 1 red pepper, chopped small
  • 2 stalks celery, chopped small
  • 3 large green onions, chopped fine
  • 1/4 cup olive oil
  • 1 lemon, juiced
  • Salt and pepper to taste
  • 3 large tomatoes, chopped, small

Directions:
  1. The greens need to be chopped very fine.  Place the bulgur in a bowl along with 2 cups of water, 1 tablespoon lemon juice and 2 tablespoons olive oil and let it sit for 1 hour.
  2. Place the parsley, mint and coriander in a bowl.  Add in the red pepper, celery, chopped onions and salt and pepper.
  3. Drain the bulgur completely of all fluid and squeeze dry.  Add the dry bulgur to the salad and mix well.
  4. Add in the tomatoes and mix lightly.  Spritz olive oil all over the salad with some additional lemon juice.
  5. Add some more salt and pepper as needed. Tabouleh is a meal in itself, but can be served with any entree or meal.

How to Make Cucumber and Yogurt Salad

This salad is used served alongside meals and topped on kabsa and spicy main meals. Although most Middle Eastern meals are not highly spicy, some like kabsa, and Moroccan Foods are.

Ingredients:

  • 1 quart yogurt
  • 2 cucumbers, partially peeled and diced
  • 2 cloves garlic
  • 1 teaspoon dried mint
  • 1 teaspoon salt

Directions:

In a mortar put the garlic, salt and mint together.  Pound until the garlic is finely minced. 
Add the minced garlic to the yogurt and cucumber and mix well.



How to Make Fatoosh

Fatoush is loved here in Jordan and is made with fried bits of day old bread.  If you want a healthier version, then you can bake the bread in the oven until crispy.  The bread used is pita bread that is split in the middle and and cut into small chunks.

Ingredients:

  • 2 cucumbers, sliced
  • 1 small head of lettuce (romaine preferred)
  • 4 slices of pita bread, cut as stated above
  • 3 tomatoes, chopped
  • 6 small radishes, sliced
  • 1 onion, chopped
  • 1 red bell pepper, chopped
  • 2 cloves of garlic, minced
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 cup fresh mint leaves
  • 1/2 cup parsley, chopped
  • 1/4 cup olive oil
  • Juice of one lemon
  • Sumac

Directions:

  1. Take the bread chunks and fry in some oil.  Drain the bread on some paper towels when browned and set aside.
  2. Make the dressing:  Mince the garlic in a mortar with the salt.  Add in the lemon juice and olive oil and mix well, along with the pepper.
  3. Add the remaining ingredients  and make the salad.  Place the salad in individual plates and top with the fried bread and toss.
  4. Sprinkle with sumac if you like.