Estimated Nutrition (whole recipe, rough)
Counts 13 of 14 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Pita Bread | 1 slice (30g) white | 79 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Chili | 1 tsp (2.7g) | 8 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Lettuce | 1 cup shredded (36g) | 5 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Peppermint | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 2 whole-wheat pita bread
- 3 tbls fresh parsley, chopped
- 3 tbls fresh mint, chopped
- 3 tbls cilantro, chopped
- 2 scallions, thinly sliced
- 1 red pepper or green pepper, thinly sliced
- 3 medium tomatoes, diced
- 4 cups lettuce, chopped and washed
- 1 tbls sumak
- 4 tbls olive oil
- 2 lemons, juiced
- 1/2 tspn cinnamon
- salt, to taste
- fresh ground pepper, to taste
- =
Directions
Place the herbs, lettuce, cilantro, scallions, pepper and tomatoes in a bowl.
Separately, whisk together the olive oil, lemon juice, cinnamon, salt and pepper.
Toss the dressing together with the salad and let rest for 15 minutes.
About 5 minutes before you want to eat, toast the pita breads and then cut each in half crossways.
Cut each half into 3 strips to make 12 pieces.
Arrange 6 strips around each plate and heap the salad in the middle.