Since I love black-eyed peas and salads of all kinds, I was instantly drawn to this Cooking Light recipe, which blends Mediterranean and Southern U.S. ingredients. I have never made a bread salad, called panzanella in Italy, so I was interested to see how my gluten-free bread would work. One word: Yum.
The renovation: I substituted Udi’s gluten-free whole grain bread for the pita. If you can get gluten-free pita, use that. Next time I will try a frozen gluten-free pizza crust, as it’s very similar to pita in thickness and texture and should toast up beautifully. I happened to have a little bit of dried sumac from a trip to the spice store. While I’m sure this would be fine without it, I know the sumac added a wonderful dimension to the dressing and is THE ingredient that makes this authentically Lebanese. I also soaked the onion in cold water to make it more palatable in raw form. I cooked the black-eyed peas using the Beany Brothy Deliciousness method in my pressure cooker.
vegan, gluten-free, low-sodium, reduced-sugar diets
Today’s post is part of our mission to help you rebuild your health through food and lifestyle choices. Look for posts on Mondays featuring gluten-free, sugar-free recipes made with healthy plant-based ingredients, Tuesday reviews, Wednesday essays, Thursday how-to’s, and Friday giveaways (when available).
- Southern Fattoush Salad
- Bread salad is re-imagined with a blend of Southern and Middle-Eastern ingredients. Southern fattoush salad.
|Servings||Prep Time||Cook Time||Passive Time|
|6 servings||30 minutes||5 minutes||10 minutes|
- 4 tsp apple cider vinegar
- 2 tsp whole-grain mustard (use low-sodium mustard to reduce sodium)
- 2 tsp fresh lemon juice
- 1/2 tsp ground sumac optional
- 2 cloves garlic small
- 1/2 tsp sea or kosher salt (omit for low-sodium diets)
- 1/4 tsp black pepper
- 6 tbsp olive oil organic, extra-virgin
- 2 slices gluten-free bread or gluten-free pita, choose lower-sodium bread to reduce sodium)
- 1 cup tomato chopped
- 1 cup English cucumber sliced
- 1/2 cup red bell pepper diced
- 1/2 cup fresh Italian flat-leaf parsley chopped
- 1/2 cup fresh mint leaves chopped
- 1/4 cup arugula chopped
- 1/4 cup sweet red onion minced
- 15 ounces unsalted black-eyed peas rinsed and drained
- Preheat oven to 400F/200C/gas mark 6.
- Combine dressing ingredients in a jar with a tightly fitting lid. Shake well to combine.
- Put the minced onion in a bowl of very cold water and soak for 10 minutes to remove the sharp taste. Drain thoroughly and pat dry with a kitchen or paper towel.
- Arrange torn bread in a single layer on a baking sheet covered in parchment. Spray lightly with cooking oil spray.
- Bake for 7 minutes, stirring after 4 minutes. Cool completely. Reserve one or two handfuls for topping the salad.
- Combine tomato and remaining ingredients in a large bowl. Add remaining toasted bread and dressing to bowl; toss well to coat. Top evenly with reserved 1/2 cup toasted bread. Serve immediately.
- 280 calories
- 19 g fat
- 9 g cholesterol
- 678 mg sodium (68 mg sodium with salt omitted and no-salt-added beans.)
- 386 mg potassium
- 23 g carbohydrate
- 5 g fiber
- 6 g sugars
- 5 g protein
- 7 Weight Watchers Points Plus
To reduce sodium further, use salt-free black-eyed peas, lower-sodium mustard and gluten-free bread. Analysis was done with regular canned beans.
You might also like versions from:
Taste of Beirut
Mama's Lebanese Kitchenn
Required FTC disclosure: I am part of the Cooking Light Bloggers' Connection. I was not paid to write this post.