Toasted Pita & Bean Salad

13 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 13

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 Cons: NULL
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. Pros: NULL Cons: NULL
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. Pros: NULL Cons: NULL
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. Pros: NULL Cons: NULL
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. Pros: NULL Cons: NULL
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
June 15, 2011
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By: kristyneagleton
Confusing tastes I really enjoyed this salad. I think I would omit the cumin next time. I felt like I was eating a taco salad with the cumin and pinto beans but then it had a middle eastern feel when you tasted the mint, feta and cucumber. A bit to much going on. Pros: Cons: