When we think of a chicken salad, we might picture something cold, creamy, and often uninspired. But in the 10th-century in the Arab world, a chicken salad was far more than a quick lunch. It was a carefully constructed, healing dish—where every ingredient served a medicinal purpose, curated for balance, digestion, and vitality.
The notion that food is medicine isn’t just a cliche. In The Caliph’s Kitchen—a modern adaptation and commentary on Ibn Sayyār al-Warrāq’s legendary 10th century cookbook Kitāb al-Ṭabīkh—I was impressed by a remarkable yet easy chicken salad recipe that predates our modern understanding of the Mediterranean diet, yet mirrors it in its wisdom.
The 10th-century Arab kitchen was deeply influenced by Galenic medicine, which held that food was a form of medicine. Every meal was meant to balance the body’s four humors—blood, phlegm, black bile, and yellow bile—through carefully chosen ingredients. This chicken salad is no exception. Here’s what it includes and why:
- Tarragon: Slightly peppery, tarragon was known for aiding the liver and stimulating appetite.
- Basil: Warming and aromatic, basil was believed to lift the spirits and aid in digestion.
- Mint: Used to calm the stomach and stimulate digestion, mint was a cooling herb that brought freshness and balance to richer foods.
- Walnuts: A warming food rich in fats and nutrients, walnuts were used to strengthen the body, and improve brain function.
- Olive oil and lemon juice These were common dressing elements. Olive oil was used for moisture and nourishment; lemon added tang and helped digest the fats
This is not your average salad. It’s herb-forward, aromatic, and textured. The tarragon gives it a slight anise-like sharpness, mint brings freshness, and basil adds a warm, sweet depth. The walnuts provide crunch and a nutty richness that ties everything together. The chicken acts as a neutral but hearty base. The result is bright and bold yet balanced—a dish that feels satisfying without being heavy–just as the medieval physicians intended.
Way before “superfoods” were trending, medieval Arab chefs were already practicing a diet that would now be recognized as anti-inflammatory, fiber-rich, and heart-healthy. The recipe also reminds us that food doesn’t have to taste bad to be good for your health! Rather, they are intertwined: good digestion, satiety, and emotional well-being were all seen as part of the same eating experience. Click on the video below to see how I recreated this 10th century culinary experience!
Medieval Herb Chicken Salad (Khiyar Bi Dajaj)
Adapted from Kitab al-Tabikh (10th century)
Ingredients:
- 2 cups cooked shredded chicken (poached or grilled)
- 1/4 cup chopped fresh mint
- ¼ cup chopped fresh basil
- 2 tbsp chopped tarragon
- Juice of one lemon
- Salt to taste
- 2-4 tbsp olive oil (depending on preference)
- Optional ¼ cup full fat Greek yogurt (can also add mayonnaise if you prefer that flavor with extra fat)
- Optional ¼ cup feta cheese
- Instructions:
- Combine chicken and chopped herbs in a bowl. Add the lemon juice, salt, and olive oil and optional Greek yogurt and feta. Toss gently to coat. Chill slightly before serving. Enjoy over greens, in a wrap, or an open faced sandwich.
