Toasted Pita & Bean Salad

Toasted Pita & Bean Salad

14 Reviews
From: EatingWell Magazine, September/October 2009

Beans add protein to this tasty riff on the classic Middle Eastern salad fattoush, made with lettuce, cucumbers, tomato, mint and pita bread.

Ingredients 4 servings

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  • 2 6-inch whole-wheat pita breads, cut or torn into bite-size pieces
  • 2 cloves garlic, peeled
  • 1/8 teaspoon salt
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons ground toasted cumin seeds (see Tip)
  • 3 tablespoons extra-virgin olive oil
  • Freshly ground pepper to taste
  • 2 cups cooked pinto beans, well drained and slightly warmed (see Tip)
  • 1 cup diced plum tomatoes or 1/2 pint cherry tomatoes, quartered
  • 1/2 cucumber, peeled and diced
  • 1 cup sliced romaine lettuce
  • 1 cup crumbled feta cheese
  • 3 tablespoons chopped fresh parsley
  • 3 tablespoons chopped fresh mint

Preparation

  • Active

  • Ready In

  1. Preheat oven to 400°F.
  2. Spread pita pieces out on a large baking sheet. Bake until crisp and beginning to brown, 5 to 7 minutes. Let cool on the pan.
  3. Mash garlic and salt with the back of a chef's knife to form a paste. Transfer to a bowl, add lemon juice and ground cumin and whisk to blend. Add oil in a slow, steady stream, whisking continually. Season with pepper.
  4. Place beans, tomatoes and cucumber in a serving bowl. Add the toasted pita, lettuce, feta, parsley, mint and the dressing; toss to mix. Season with more pepper. Serve immediately.
  • Make Ahead Tip: Cover and refrigerate the dressing (Step 3) for up to 3 days.
  • Tip: Toast cumin seeds in a small skillet over medium heat, stirring occasionally, until very fragrant, 2 to 5 minutes. Let cool. Grind into a powder in a spice mill or blender.
  • How to Cook a Pot of Beans
  • 1. Pick over 1 pound dry beans to remove any pebbles or broken beans and rinse well under cold water. Place in a large bowl, cover with 3 inches of cold water and soak for 4 to 24 hours. 2. When you're ready to cook the beans, heat 3 tablespoons extra-virgin olive oil in a large saucepan over medium heat. Add 1 small chopped onion, 2 to 3 chopped garlic cloves and 1 chopped celery stalk (optional). Cook, stirring, until the vegetables are beginning to soften, 3 to 4 minutes. Drain the beans and add to the pan. Add enough cold water to cover the beans by 1 inch. Bring to a boil and boil for 5 minutes. Lower the heat to a bare simmer, partially cover and cook, stirring occasionally, until tender, 20 minutes to 3 hours, depending on the freshness of the beans. If at any time the liquid level drops below the beans, add 1 cup hot water. When the beans are nearly soft, stir in 1 to 1 1/2 teaspoons salt. (Do not drain: beans are best stored in their cooking liquid and the li
  • Makes about 6 cups.
  • Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.

Nutrition information

  • Serving size: about 2 cups
  • Per serving: 427 calories; 21 g fat(7 g sat); 12 g fiber; 46 g carbohydrates; 17 g protein; 200 mcg folate; 33 mg cholesterol; 4 g sugars; 0 g added sugars; 1874 IU vitamin A; 14 mg vitamin C; 275 mg calcium; 5 mg iron; 631 mg sodium; 624 mg potassium
  • Nutrition Bonus: Folate (49% daily value), Vitamin A (38% dv), Vitamin C (30% dv), Calcium (28% dv), Iron (22% dv), Magnesium (21% dv), Potassium (19% dv).
  • Carbohydrate Servings: 3
  • Exchanges: 2 1/2 starch, 1 vegetable, 2 medium fat meat, 2 fat

Reviews 14

October 17, 2016
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By: Karin Anderson
Followed the recipe exactly. We loved the salad! Next time I would sprinkle the pita pieces on top, though, so that they stay crunchy. I, also like the cooked pinto beans by themselves, and used the cooking liquid as base for another bean dish.
November 03, 2014
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By: EatingWell User
I Messed Up and It Still Tasted Great So I am a juvenile cook in the kitchen but my husband likes it when I cook so I tried something easier and this came up. When I said juvenile, I meant it. I cooked the beans wrong, the dressing can't really be called a dressing and the way I mixed it was unconventional but it still tasted absolutely delightful. Tl;dr: I suck at making even salads but this still tastes yummy. Pros: quick, easy, delicious, healthy Cons: slightly confusingdirections, doesn't keep too long
July 10, 2014
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By: EatingWell User
Easy to adjust for kids I loved the raw garlic and cumin flavor but I knew it would be too strong for my slightly finicky 7 year old so I mixed up the garlic, lemon, salt, cumin and olive oil dressing separately from the rest of the salad ingredients. The little one could then just put a simple oil and vinegar on his and everyone had a very quick healthy family lunch. Pros: Quick, Healthy, Family Friendly
July 04, 2014
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By: nataliebryson
Deliciouse Helathy Salad! This salad tasted fresh and delicious. I made as directed, only I used 1 tsp of powdered cumin (all i had on hand). At first I wasn't sure about adding the pita chips to the salad because I thought they would get soggy, but they didn't! It was nice to have all the different textures come together and make for a great salad.
April 17, 2013
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By: EatingWell User
Very tasty and easy to make. Very good recipe. I followed the recipe but used only 1 TB of cumin. I baked my own beans and added some walnuts. Also, we had the lettuce separately.
February 24, 2013
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By: Shawn Seymour
Interesting flavours I omitted the mint and subbed Red Kidney beans for the Pinto Beans. I will try it again and maybe add the mint just to see if it offsets the overpowering cumin. Else I would suggest going a little lighter on the cumin. 1 tbsp. Also I would like to try it with maybe a Cilantro Vinaigrette instead of the sauce here.
April 23, 2012
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By: EatingWell User
A refreshing and quick salad! Using canned Great Northern beans, rinsed and drained made this salad so quick and easy. I added the dressing to the beans and tomatoes first to give them more flavor. Cumin flavor was just enough with 1/2 tsp ground cumin. I omitted the parsley. Pros: Who would think that feta, cumin and mint would taste so good together; Cons: Pita pieces work better as a scoop.
April 15, 2012
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By: EatingWell User
Fresh Crisp Flavors Really loved this recipe, although I omitted the lettuce and made it more of a dip with the pitas so I could eat it as left overs. Also did not mix the pita crisps with it until I was ready to serve. Will definitely make this again.
July 31, 2011
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By: Leah Shore
Bold flavors This salad was good, but way too much cumin! I would use much less cumin and less mint. The lemon juice and mint were a refreshing taste. Not sure if I would make this again Pros: Bold flavors Cons: Too much cumin