Middle Eastern Savory Salads
By Habeeb Salloum
When I was a youth, especially during the summer months, almost every day my mother would prepare a Middle Eastern salad. What I remember most is that these green dishes were always delectable and full of flavor. It never dawned on me until much later in life that these salads were also so very nourishing. Since then, I often prepare these dishes for my non-Arab friends and use the opportunity to inform them of the healthful qualities of the salads that they inevitably enjoy.
During our early farming years, in summer, the vegetables used in these delightful light meals, such as beets, cabbage, cucumber, lettuce, sweet peppers, and, above all, parsley, were all grown in our hand-watered garden. As our family became a little more affluent, we were able to buy, in winter, some fresh vegetables in the village store. To these, my mother would add other ingredients, like broad beans, chickpeas, and lentils—all grown in our garden and dried by hand—along with bulgur, to create wholesome salads.
Middle Eastern salads, like the ones my mother prepared, are made to be nourishing and delicious with a variety of ingredients. One of the most important of these ingredients is bulgur, a cooked wheat cereal, which has been eaten by people in the Middle East since the dawn of civilization. During the long depression years, it was the basic food of our family in western Canada. A very healthful cereal, it is a much enjoyed food by vegetarian and other health-conscious people in North America.
Lentils, used in a number of salads, are a lowfat legume; half a cup of cooked lentils contains about 116 calories. Highly nutritious, lentils are chock-full of minerals like iron, magnesium, phosphorus, and potassium, and are also rich in protein, fiber, and folate.
Chickpea salads, which often graced our table during the days of my youth, are just as good for you. Even though delicious when eaten fresh, chickpeas are usually used in salads once they’ve been cooked and dried. Soaked and peeled, they are excellent as a salad by themselves or when combined with other ingredients. Chickpeas have been used in salads for many centuries in the Middle East and are much loved.
Lesser known than chickpeas in the Western world are broad or fava beans. Their pods are delicious if picked green and tender. However, in salads, the dry beans are usually used. They are soaked, then cooked and drained, before being utilized as an ingredient.
As condiments, lemon juice, olive oil, and pomegranate syrup are mainly used, and the most common herbs are garlic, fresh cilantro, mint, and parsley. The most popular spices are cayenne pepper, cumin, nutmeg, pepper, and sumac. To give these salads even more zest, onions, olives, and pine or other nuts can be added.
Middle Eastern salads can be appetizers, entrées, or accompaniments to the main course. They are never monotonous, since they can be altered in many ways. In almost any salad recipe, other vegetables, herbs, or spices may be recombined.
The people of the Middle East have, through the centuries, refined their edibles into a tasty, healthy fare. It is no wonder then that this cuisine, with a history going back to early Egyptian and Mesopotamian civilizations, is often found on healthy menus in Europe and North America.
Safsoof
Bulgur and Chickpea Salad
(Serves 8 to 10)
This salad becomes more crunchy and flavorful if a half cup of dried chickpeas is substituted for 1 cup of cooked. The dried chickpeas should be soaked overnight, then drained. Put the chickpeas, one handful at a time, in a small cloth bag, then roll over them with a rolling pin to break them up. Discard loose skins before using.
- ½ cup fine bulgur
- 1 large bunch parsley, finely chopped
- 1 cup cooked chickpeas
- 1 small bunch green onions, finely chopped
- 3 medium tomatoes, finely chopped
- 1 medium cucumber, about 5 inches long, peeled and finely chopped
- 1-½ cups chopped fresh mint
- 3 Tablespoons olive oil
- 4 Tablespoons lemon juice
- 1 teaspoon salt
- ½ teaspoon pepper
- ⅛ teaspoon cayenne pepper
Soak bulgur in cold water for 10 minutes. Drain well by pressing water out through a fine strainer.
Place bulgur, parsley, chickpeas, onions, tomatoes, cucumber, and mint into a salad bowl. Stir and set aside. Whisk together the olive oil, lemon juice, salt, pepper, and cayenne, then pour over vegetables and stir to coat thoroughly. Chill for about 1 hour, then toss and serve.
| Total calories per serving: 139 | Fat: 6 grams |
| Carbohydrates: 19 grams | Protein: 5 grams |
| Sodium: 307 milligrams | Fiber: 6 grams |
Salatat Ruz
Rice Salad
(Serves about 8)
Use brown instead of white rice in this salad for variety.
- 4 cups cooked rice
- 2 medium tomatoes, diced
- 4 Tablespoons chopped green onions
- 2 Tablespoons finely chopped fresh mint
- 2 Tablespoons lemon juice
- 1 Tablespoon olive oil
- ½ teaspoon salt
- ½ teaspoon cumin
- ½ teaspoon pepper
- ⅛ teaspoon cayenne pepper
- ½ cup pimento-stuffed green olives
Thoroughly combine all ingredients, except green olives, in a salad bowl, then decorate with olives and serve.
| Total calories per serving: 141 | Fat: 4 grams |
| Carbohydrates: 25 grams | Protein: 3 grams |
| Sodium: 309 milligrams | Fiber: 2 grams |
Fattoush
(Serves about 8)
Sumac is a common Middle Eastern ingredient, found in almost all Middle Eastern stores in the large urban centers of North America. If you can’t find it, lemon juice, to taste, may be substituted.
This dish is pictured on page 11 as well as the front cover.
- 4 cups chopped lettuce
- 1 medium cucumber, peeled and diced
- 2 medium tomatoes, chopped
- 1 medium onion, finely chopped
- 4 Tablespoons finely chopped fresh cilantro
- 4 Tablespoons finely chopped parsley
- 2 Tablespoons finely chopped fresh mint
- 2 cloves garlic, crushed
- 3 Tablespoons dried sumac
- 1 teaspoon salt
- ½ teaspoon pepper
- 3 Tablespoons olive oil
- 1 Tablespoon lemon juice
- 2 cups plain croutons or well-toasted pita bread broken into small pieces
Thoroughly combine all ingredients, except croutons, then stir in croutons and serve immediately.
| Total calories per serving: 103 | Fat: 6 grams |
| Carbohydrates: 12 grams | Protein: 2 grams |
| Sodium: 351 milligrams | Fiber: 2 grams |
Mahamara
Red Pepper Salad
(Serves about 8)
This tasty, well-known Syrian dish, which adds color to any meal, can be served as an appetizer or a salad.
- ½ cup fine bulgur
- 4 large sweet red peppers
- ½ cup pine nuts
- 2 Tablespoons pomegranate syrup (grenadine), dissolved in a little water
- 1 Tablespoon lemon juice
- ¾ teaspoon salt
- ½ teaspoon cumin
- ½ teaspoon pepper
- ¼ teaspoon cayenne
- 1 Tablespoon olive oil
Soak bulgur for 10 minutes in cold water, and drain by pressing water out through a fine strainer. Place bulgur in a mixing bowl, then set aside.
Roast or broil peppers in an oven, turning them over a number of times until they blister on all sides. Remove from oven and let cool. When they are cool enough to handle, peel off skin and remove seeds. Chop finely, then combine with bulgur and pine nuts, pomegranate syrup, lemon juice, salt, cumin, pepper, and cayenne. Spread on a platter, then chill for 2 hours.
Just before serving, sprinkle with olive oil.
| Total calories per serving: 130 | Fat: 6 grams |
| Carbohydrates: 17 grams | Protein: 4 grams |
| Sodium: 222 milligrams | Fiber:42 grams |
Salatat Basal Wa Summaq
Onion and Sumac Salad
(Serves about 8)
This simple salad makes a tasty dish that goes well with other foods.
- 3 large Spanish onions, thinly sliced
- ¾ cup vinegar
- 1 teaspoon salt
- 2 Tablespoons sumac
In a salad bowl, place onions, vinegar, and salt, then barely cover with water and allow to stand for 3 hours, gently tossing occasionally.
Drain and discard liquid. Place on a serving platter, then sprinkle with sumac and gently toss just before serving.
| Total calories per serving: 25 | Fat: <1 gram |
| Carbohydrates: 6 grams | Protein: 1 gram |
| Sodium: 293 milligrams | Fiber:1 gram |
Tabboulah
Bulgur and Parsley Salad
(Serves about 8)
Considered in the Middle East to be the mother of all salads, this healthy and delectable dish is fast becoming a common dish among the health-conscious population of North America.
- ½ cup medium bulgur
- 2 large bunches of parsley, washed, stemmed, then finely chopped
- 1 cup finely chopped green onions
- ½ cup finely chopped fresh mint
- 2 large tomatoes, diced into ¼-inch cubes
- 4 Tablespoons lemon juice
- 2 Tablespoons olive oil
- 1 teaspoon salt
- ½ teaspoon pepper
- Lettuce leaves
Soak bulgur in cold water for 10 minutes. Press out water through a fine strainer.
Place bulgur, parsley, onions, mint, and tomatoes in a mixing bowl. Thoroughly mix and set aside.
Whisk together lemon juice, oil, salt, and pepper, then pour over bulgur and vegetables and toss.
Cover bottom and sides of serving bowl with lettuce leaves. Place bulgur mixture on top and serve.
| Total calories per serving: 81 | Fat: 4 grams |
| Carbohydrates: 11 grams | Protein: 2 grams |
| Sodium: 304 milligrams | Fiber:3 grams |
Salatat Fool
Broad Bean Salad
(Serves 4 to 6)
This salad, which can be served as an appetizer or side dish, takes almost no time to prepare, yet it is very delectable.
- 1 pound fresh or frozen shelled green broad beans, cooked and cooled
- ½ cup finely chopped parsley
- 4 Tablespoons chopped green onions
- 2 cloves garlic, crushed
- 2 Tablespoons olive oil
- 2 Tablespoons lemon juice
- ½ teaspoon salt
- ½ teaspoon pepper
Thoroughly combine all ingredients, then place the salad on a platter and serve.
| Total calories per serving: 168 | Fat: 8 grams |
| Carbohydrates: 22 grams | Protein: 9 grams |
| Sodium: 325 milligrams | Fiber: 1 gram |
Salatat Cadas Lentil Salad
(Serves about 8)
In the Middle East, lentils are still the mainstay of many peasants and city poor. They are vegetarian food par excellence that put meat dishes to shame.
- 1 cup lentils, rinsed
- 6 cups water
- 4 Tablespoons olive oil
- ¼ cup lemon juice
- 1 bunch green onions, finely chopped
- 3 large tomatoes, chopped
- 1 cup cooked chickpeas (canned is okay)
- ½ cup finely chopped parsley
- 1 large sweet red pepper, finely chopped
- 1 teaspoon salt
- ½ teaspoon pepper
Cook lentils in water until tender (about 15 minutes), but still intact and slightly firm, then drain and allow to cool. Add oil, lemon juice, green onions, tomatoes, chickpeas, parsley, red pepper, salt, and pepper and combine thoroughly. Serve immediately.
| Total calories per serving: 202 | Fat: 8 grams |
| Carbohydrates: 26 grams | Protein: 10 grams |
| Sodium: 305 milligrams | Fiber: 11 grams |
Batata Mutabbala
Potato Salad
(Serves about 6)
This Arabic version of potato salad, which my mother often prepared, makes a refreshing change from the usual mayonnaise type, and is perfect for picnics and barbecues.
- 4 large potatoes, cooked, peeled, and diced
- ½ cup finely chopped green onions
- 4 Tablespoons finely chopped parsley
- 2 Tablespoons finely chopped fresh mint
- 4 Tablespoons lemon juice
- 2 Tablespoons olive oil
- 2 cloves garlic, crushed
- 1 teaspoon salt
- ½ teaspoon pepper
- ½ teaspoon cumin
Place potatoes, green onions, parsley, and mint in a salad bowl, and set aside.
In a small bowl, combine lemon juice, oil, garlic, salt, pepper, and cumin. Gently stir into vegetables in salad bowl. Chill for at least 1 hour. Toss and serve.
| Total calories per serving: 136 | Fat: 5 grams |
| Carbohydrates: 25 grams | Protein: 4 grams |
| Sodium: 392 milligrams | Fiber: 3 grams |
Salatat Banadura Wa Kuzbara
Tomato and Cilantro Salad
(Serves about 6)
Variations of this salad can be found all over the Middle East, but this version is quite popular in Yemen.
- 5 medium-sized tomatoes, quartered and thinly sliced
- ¾ cup chopped fresh cilantro
- 1 teaspoon salt
- ½ teaspoon pepper
- ⅛ teaspoon cayenne
- 3 Tablespoons lemon juice
- 2 Tablespoons olive oil
Place tomatoes and cilantro in a bowl. Gently toss and set aside.
In a small bowl, thoroughly mix salt, pepper, cayenne, lemon juice, and olive oil. Pour over tomatoes and cilantro and toss just before serving.
| Total calories per serving: 64 | Fat: 5 grams |
| Carbohydrates: 5 grams | Protein: 1 gram |
| Sodium: 397 milligrams | Fiber: 1 gram |
Habeeb Salloum is a regular contributor to Vegetarian Journal. He lives in Canada.
