Chickpea Panzanella with Capers

Vegetarian
Vegan
Dairy Free
Health score
35%
Chickpea Panzanella with Capers
45 min.
5
323kcal

Suggestions


Discover the vibrant flavors of our Chickpea Panzanella with Capers, a delightful side dish that perfectly balances freshness and heartiness. This vegetarian, vegan, and dairy-free recipe is not only a feast for the eyes but also a wholesome addition to any meal. With a preparation time of just 45 minutes, it’s an ideal choice for those busy weeknights or casual gatherings with friends and family.

Imagine the crispness of day-old whole-grain bread mingling with juicy heirloom tomatoes and the peppery bite of arugula, all brought together by the briny pop of capers. Each bite is a celebration of textures and tastes, making it a standout dish that will impress even the most discerning palates. The addition of chickpeas not only enhances the flavor but also provides a satisfying source of protein, ensuring that this dish is as nutritious as it is delicious.

Whether you’re looking to elevate your dinner table or simply enjoy a refreshing salad, this Chickpea Panzanella is sure to become a favorite. With its colorful ingredients and robust flavors, it’s a perfect side dish for any occasion, from summer barbecues to cozy family dinners. Dive into this culinary adventure and savor the goodness of fresh, wholesome ingredients!

Ingredients

  • cups lightly arugula packed
  • teaspoon pepper black freshly ground
  • 15 oz chickpeas drained canned (garbanzos)
  • tablespoons capers 
  • 0.8 pound day-old crusty whole-grain bread cut into 1-in. chunks
  • 12  basil leaves fresh cut into thin strips
  • large heirloom tomatoes cut into 1-in. chunks
  • 0.5 teaspoon kosher salt 
  • 0.5 cup olive oil extra-virgin
  • 0.5 cup onion red thinly sliced
  • tablespoons red-wine vinegar 

Equipment

  • bowl

Directions

  1. In a large bowl, combine all ingredients, tossing well to coat evenly.

Nutrition Facts

Calories323kcal
Protein15.44%
Fat21.56%
Carbs63%

Properties

Glycemic Index
63.97
Glycemic Load
31.52
Inflammation Score
-8
Nutrition Score
18.616086959839%

Flavonoids

Naringenin
0.5mg
Apigenin
0.02mg
Luteolin
0.03mg
Isorhamnetin
1.15mg
Kaempferol
7.16mg
Myricetin
0.1mg
Quercetin
9.83mg

Nutrients percent of daily need

Calories:323.27kcal
16.16%
Fat:7.89g
12.13%
Saturated Fat:1.18g
7.36%
Carbohydrates:51.87g
17.29%
Net Carbohydrates:45.13g
16.41%
Sugar:5.92g
6.58%
Cholesterol:0mg
0%
Sodium:974.55mg
42.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.71g
25.41%
Manganese:1.25mg
62.54%
Vitamin B1:0.55mg
36.63%
Folate:128.13µg
32.03%
Selenium:21.33µg
30.47%
Vitamin B6:0.56mg
28.09%
Fiber:6.73g
26.93%
Iron:4.24mg
23.57%
Vitamin K:23.04µg
21.94%
Vitamin B2:0.33mg
19.66%
Vitamin B3:3.9mg
19.5%
Vitamin A:866.59IU
17.33%
Phosphorus:167.96mg
16.8%
Copper:0.31mg
15.54%
Vitamin C:12.8mg
15.51%
Magnesium:60.82mg
15.21%
Potassium:440.52mg
12.59%
Zinc:1.51mg
10.06%
Calcium:94.39mg
9.44%
Vitamin E:1.24mg
8.24%
Vitamin B5:0.61mg
6.09%
Source:My Recipes