Sumac (sumak) is a unique Middle Eastern spice derived from citrusy or acidic flavoured crushed berries indigenous to that area. It is quintessential to many Middle Eastern cuisines and is a popular spice across all seasons and savoury dishes. Here is a simple and delicious salad recipe which normally involves high FODMAP onion, garlic and Arabic wheat flatbread. This recipe really highlights the unique sumac flavour in its dressing and toasted tortillas. It’s healthy, easy and a real crowd pleaser.
- 1 1/2 Cups (75g) Cos (Romaine) lettuce leaves, trimmed and chopped
- 2 Medium (230g) ripe but firm Tomatoes, core removed, diced
- 1 Medium (170g) Cucumber (Lebanese), chunky 1 cm dice
- 1/2 Cup (33g) Spring onion greens, diced
- 3 Medium (58g) Radishes, finely sliced
- 1/2 Cup (10g) loosely packed mint leaves
- 1/2 Cup (10g) flat leaf parsley leaves
Spiced Corn Tortilla Triangles
- 1 1/2 Tsp (5g) sumac
- 1/4 Tsp (1g) all Spice
- 1/2 Tsp (1g) cracked black pepper
- 1/4 Tsp (2g) Salt (to taste)
- 1/4 Cup (43g) lemon juice (1 lemon)
- 1/2 Tbsp (6g) balsamic vinegar
- 1 1/2 Tbsp (22g) olive oil
- 1 Tsp (4g) garlic infused olive oil
- 2 (59g) corn tortillas
- olive oil spray
- 3/4 Tsp (3g) sumac
- 2/3 Tsp (2g) smoked paprika
- Preheat oven to 200oc
- To make the dressing. Combine all the ingredients in a bowl or jar and combine well. Make sure you break up any clumps that might be present in the sumac. Note, this dressing can be prepared up to a week in advance and stored in the fridge.
- To make the toasted tortillas. Cut each tortilla into 8 triangles and spread out on a non-stick paper lined baking tray. Spray the pieces with olive oil and sprinkle with sumac and smoked paprika, flip and repeat the spraying and sprinkling, bake in oven for about 8-10 minutes or until crisp and golden. Drain well on absorbent paper and cool in dry environment. Note these will store in a dry airtight jar for a few days.
- To assemble the salad. Place all the ingredients (except the toasted tortillas) in a large salad and mix slightly. Drizzle the dressing on and toss and add the toasted tortillas just before serving.
toasted tortilla chips are also great if served with a low FODMAP dip such as
fresh tomato salsa or guacamole
- For a more robust meal serve salad with
some Middle Eastern inspired lean chicken, lamb or fish.