Asparagus and Tomato Panzanella

Vegetarian
Health score
40%
Asparagus and Tomato Panzanella
70 min.
6
498kcal

Suggestions

Ingredients

  • pound asparagus fresh trimmed
  • 0.3 cup capers drained
  • 10  cherry tomatoes halved
  • cups top cubed
  •  cucumber english peeled seeded sliced
  • cloves garlic minced
  • servings ground pepper black to taste
  • 0.8 cup kalamata olives pitted
  • servings kosher salt to taste
  • 0.8 cup mozzarella balls fresh bocconcini
  • 0.3 cup olive oil as needed
  •  onion red cut into wedges
  • 0.3 cup red wine vinegar 
  • small tomatoes yellow cut into wedges

Equipment

  • bowl
  • baking sheet
  • oven
  • whisk
  • pot

Directions

  1. Preheat oven to 400 degrees F (200 degrees C).
  2. Toss bread, 1/4 cup olive oil, and garlic in a bowl until coated. Season with salt and black pepper.
  3. Transfer mixture to a baking sheet.
  4. Bake in the preheated oven until toasted, about 15 minutes, stirring and flipping bread cubes about halfway through. Allow bread to cool.
  5. Fill a large bowl with iced water; set aside. Bring a pot of salted water to a boil; cook asparagus in boiling water until bright green and just tender, 2 to 3 minutes.
  6. Transfer asparagus to iced water to cool.
  7. Drain and dry on a clean towel.
  8. Cut asparagus into thirds.
  9. Mix asparagus, cucumber, cherry tomatoes, yellow tomatoes, red onion, olives, capers, mozzarella balls, and bread cubes in a large bowl.
  10. Whisk red wine vinegar and 1/4 cup extra-virgin olive oil in a small bowl; season with salt and pepper.
  11. Pour vinegar dressing over bread mixture; toss to combine. Allow bread salad to rest for 20 minutes before serving.

Nutrition Facts

Calories498kcal
Protein14.05%
Fat30.65%
Carbs55.3%

Properties

Glycemic Index
33.58
Glycemic Load
48.29
Inflammation Score
-8
Nutrition Score
24.73304342187%

Flavonoids

Apigenin
0.01mg
Luteolin
0.11mg
Isorhamnetin
5.23mg
Kaempferol
10.82mg
Myricetin
0.03mg
Quercetin
27.12mg

Nutrients percent of daily need

Calories:498.2kcal
24.91%
Fat:17.39g
26.75%
Saturated Fat:3.18g
19.86%
Carbohydrates:70.59g
23.53%
Net Carbohydrates:64.79g
23.56%
Sugar:9.34g
10.38%
Cholesterol:4.5mg
1.5%
Sodium:1387.64mg
60.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.93g
35.86%
Vitamin B1:0.99mg
65.88%
Selenium:36.41µg
52.02%
Folate:197.82µg
49.46%
Vitamin K:48.98µg
46.65%
Manganese:0.88mg
44.06%
Iron:6.95mg
38.62%
Vitamin B2:0.65mg
38.39%
Vitamin B3:6.77mg
33.83%
Fiber:5.8g
23.2%
Vitamin E:3.29mg
21.9%
Copper:0.43mg
21.32%
Phosphorus:193.54mg
19.35%
Vitamin C:14.31mg
17.35%
Vitamin A:840.01IU
16.8%
Magnesium:64.57mg
16.14%
Calcium:155.32mg
15.53%
Vitamin B6:0.29mg
14.29%
Potassium:475.37mg
13.58%
Zinc:1.86mg
12.42%
Vitamin B5:0.81mg
8.07%
Source:Allrecipes