Breakfast holds a special place in the hearts of Lebanese people, which is why they prefer to enjoy it with their loved ones and guests. This tradition makes Lebanese breakfast dishes both creative and delicious. Like most dishes in Lebanese cuisine, the breakfast dish known as “Fatta” is healthy and offers many benefits, whether through the use of yogurt, garlic, or other fresh ingredients that distinguish Lebanese cuisine from other global cuisines. Today, on the Lotus Girl blog, we present the first part of our series on healthy Lebanese breakfasts, focusing on how to prepare the dish of Fatta. Enjoy Reading!!
Ingredients for preparing Fatta
Here are the ingredients for Fatta for five people:
- 1.5 cups of chickpeas
- 2 pieces of pita bread (toasted or fried)
- 500 grams of yogurt
- 1 tbsp of tahini (optional)
- 3 cloves of finely minced garlic
- 1/4 tsp of salt
- 1/4 cup of raw nuts (almonds, pine nuts, and cashews)
- A pinch of dried mint (optional)
- 2 tbsp butter or ghee
How to prepare Fatta
- Prepare the Chickpeas & Bread:
Soak the chickpeas for 6 hours in water.
Cut the Saj bread into squares and either fry until golden brown or toast for a healthier option. Set aside. - Cook the Chickpeas:
Cook the soaked chickpeas for 30 minutes in a pressure cooker or about 2 hours in a regular pot until tender.
Once cooked, add them (along with a little of their cooking water) to the bowl with the fried or toasted bread. - Prepare the Yogurt Mixture:
In a separate bowl, combine the yogurt, minced garlic, tahini (optional), and salt. Stir until smooth.
Pour the yogurt mixture over the chickpeas and bread. - Toast the Nuts:
In a small pan, heat the butter or ghee and add the raw nuts. Stir them until they turn golden brown. - Assemble the Fatta:
Drizzle the golden nuts and butter over the yogurt and chickpea mixture.
Sprinkle with dried mint (optional) for added flavor. - Serve:
Serve your Fattet Hummus with a side of fresh vegetables like tomatoes, parsley, and pickled cucumbers for added freshness.
Health Benefits of Fatta Ingredients
Benefits of Garlic
According to Altibbi, garlic enhances heart health by lowering blood cholesterol levels and reducing blood pressure. It has antibacterial and antiviral properties, which help resist infectious diseases like colds. Garlic acts as an antioxidant, reduces inflammation, and may prevent chronic diseases such as cancer. It also supports digestive health and boosts the immune system.
Benefits of Cooked Chickpeas
Chickpeas are a food rich in diverse health benefits. They help regulate blood sugar levels due to their complex carbohydrates and promote heart health through fiber and omega-3 fatty acids that combat high cholesterol and heart inflammation. Chickpeas also support digestion and colon health due to their fiber content and may help prevent certain cancers with their fiber, folic acid, and antioxidant content. They provide essential minerals like calcium and iron for bone health and are an excellent choice for weight loss because they enhance satiety. Additionally, chickpeas can benefit hair and skin due to their nutritional content and support pregnancy health with folic acid, fiber, and proteins.
Benefits of Yogurt
Yogurt improves digestive health by alleviating symptoms of stomach infections and reducing symptoms of irritable bowel syndrome. It enhances digestion and reduces bloating and diarrhea, making it especially useful in lessening diarrhea caused by antibiotics. Yogurt may also help lower high blood pressure and reduce bad cholesterol levels. Furthermore, it supports oral health by alleviating gum inflammation due to its calcium content. Yogurt strengthens bones with its calcium, phosphorus, and Vitamin K2 content, which helps prevent osteoporosis.
Here we come to the end of our article today. I hope you enjoyed it. Share this recipe with lovers of healthy and delicious food, and don’t forget to share your feedback and experience with making Fatta in the comments.
Sources and References
Read more:
Leave a Reply