Crunchy Kale Fattoush


That wasn’t a sneeze. It’s a fattoush. A Crunchy Kale Fattoush Mediterranean salad filled with fresh herbs, tangy dressing and crunchy crackers. 

food-salad-healthy-vegetables   

 

I do believe I’ve discovered the dressing secret of my favorite salad at Mandaloun Mediterranean. It is tart, tangy, sweet perfection and I think I figured it out by accident.

 

On a whim, while at the St Augustine Farmers Market I decided I would make a version of the fattoush salad with the organic kale I had just bought.

 

Farmers market

 

I got all the fresh herbs I would need, twice-baked my own pita chips for superb crunch, ruby red tomatoes, red onion instead of radish and Forks Over Knives 3-2-1 dressing recipe of 3 Tbsp vinegar, 2 Tbsp mustard and 1 Tbsp sweetener of choice (now my favorite oil-free dressing).

 

How did I discover the secret of the dressing you ask? (Especially when theirs is laden with so much oil, as restaurants are known to do, and I have failed at my fattoush attempts in the past.)

 

I decided to try a reduction with the 3-2-1 dressing and when I tasted it, I knew I had hit gold.
It is almost an exact match, but oil free; tart, tangy, sweet and rich. Oh baby it is SOOO good. I was dipping kale leaves in and munching like they were potato chips.

 

Here’s what I did.

fattoush

Crunchy Kale Fattoush

Salad inspired by Mandaloun Mediterranean and dressing inspired by Forks Over Knives 3-2-1 dressing pp.118
Serves 4-5
Ingredients

1 bunch curly kale, washed and de-stemmed**
1 bunch fresh mint
1 bunch fresh parsley
1 bunch fresh oregano
1/2 red onion
2 large tomatoes, seeded
1 15oz can chickpeas, drained and rinsed or about 1 1/5 cups cooked
1 cup pita chips, (bake your own from fresh pita*** or use Stacy’s Pita Chips)

Dressing
6Tbsp balsamic vinegar
3 Tbsp mustard
1 1/2 Tbsp maple syrup

Directions

1. Heat the vinegar, mustard and syrup in a small pan to just boiling. Reduce heat and simmer, stirring regularly,until reduced by half and has thickened enough to coat the back of a spoon. Remove from heat and cool.

2. Meanwhile, chop kale and set in a large bowl. De-stem and chop mint, parsley and oregano finely and set aside (do not mix in with kale yet). Chop onion and tomato and set with herbs.

3. Once balsamic mixture has cooled, pour over kale and massage in until it begins to wilt a bit; about 30 seconds. Add herbs, onion, tomato and chickpeas; season with salt and pepper, toss salad to mix. Top with pita chips.

**Romaine can be used in place of the spinach; do not massage dressing in first. Add all ingredients together except pita chips and toss to mix. Add pita chips and serve.
***To bake your own pita chips, preheat oven to 250F, cut edges from pita and separate sides. Spray with cooking spray and lay rounds directly on oven racks,start checking at 10 minutes as different areas of the oven may brown faster, remove from oven, break up, season, place on tray and re-bake 3 minutes or until super crunchy. Keep a close eye so they don’t burn.

Nutrition Information
5 Salads (Including 4 oz Stacy Pita Chips)
Amount Per Serving

Calories 281.4
Total Fat 5.7g
Saturated Fat 0.6g
Polyunsaturated Fat 0.8g
Monounsaturated Fat 3.5g
Cholesterol 0.0mg
Sodium 483.6mg
Potassium 618.3mg
Total Carbohydrate 50.5g
Dietary Fiber 8.1g
Sugars 6.4g
Protein 9.7g

Vitamin A 446.6%
Vitamin B-12 0.0%
Vitamin B-6 30.4%
Vitamin C 140.5%
Vitamin D 0.0%
Vitamin E 7.6%
Calcium 15.6%
Copper 20.8%
Folate 19.5%
Iron 21.3%
Magnesium 14.1%
Manganese 67.4%
Niacin 6.0%
Pantothenic Acid 4.3%
Phosphorus 12.4%
Riboflavin 9.4%
Selenium 5.3 %
Thiamin 9.2%
Zinc 9.7%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


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Dawn Hutchins is plant-based lifestyle educator, author and self-taught chef. She holds a certificate in plant-based nutrition through Cornell University and the T. Colin Campbell Foundation and is a certified Nutritional Therapist with a focus in epigenetics. Discover the benefits that over 35,000 people have experienced through her recipes, cookbooks and revolutionary programs, learning how to eat more whole, plant foods – and loving it!


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About DHCooks

Dawn Hutchins is a health & wellness entrepreneur that specializes in helping busy moms kick processed food addiction, such as sugar and food dyes, to the curb. She's a published author, wife, and mother of one sweet little girl. When she's not crusading for the advancement of plant-based nutrition, she's camping, stretching in yoga and paddle boarding on her SUP.

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