Mediterranean Panzanella

Vegetarian
Health score
18%
Mediterranean Panzanella
10 min.
4
293kcal

Suggestions


Discover the vibrant flavors of the Mediterranean with this delightful Panzanella salad, a perfect side dish that brings together the freshness of summer produce and the heartiness of bread. This vegetarian recipe is not only quick to prepare, taking just 10 minutes, but it also serves as a colorful centerpiece for any meal. With its combination of juicy tomatoes, crisp cucumbers, and briny kalamata olives, each bite is a burst of flavor that transports you to sun-soaked shores.

The beauty of Panzanella lies in its simplicity and versatility. This dish showcases the best of seasonal ingredients, making it a fantastic way to use up leftover bread while enjoying a healthy, satisfying meal. The torn whole wheat country-style bread adds a rustic touch, soaking up the tangy white balsamic vinegar and the natural juices from the tomatoes, creating a deliciously cohesive dish.

With a caloric breakdown that balances protein, fats, and carbohydrates, this Mediterranean Panzanella is not only a treat for the taste buds but also a nutritious addition to your dining table. Topped with crumbled feta cheese and fresh basil leaves, it’s a dish that’s as pleasing to the eye as it is to the palate. Whether you’re hosting a summer barbecue or simply looking for a quick and healthy side, this Panzanella is sure to impress your guests and leave them craving more!

Ingredients

  • tablespoon canola oil 
  • tablespoons balsamic vinegar white
  • 0.3 teaspoon pepper 
  • 0.1 teaspoon salt 
  • 6.5 cups tomatoes chopped ( 3 very large)
  • 1.5 cups cucumber english seedless cubed ()
  • 0.3 cup kalamata olives pitted
  • 0.5 cup basil fresh
  • oz bread whole wheat country-style
  • 0.3 cup feta cheese crumbled

Equipment

  • bowl
  • whisk

Directions

  1. In large bowl, mix oil, vinegar, pepper and salt with wire whisk. Stir in tomatoes, cucumber, olives and basil.
  2. Add bread and cheese; toss gently.
  3. Serve immediately.

Nutrition Facts

Calories293kcal
Protein13.95%
Fat31.75%
Carbs54.3%

Properties

Glycemic Index
68.92
Glycemic Load
18.13
Inflammation Score
-9
Nutrition Score
20.9147824658%

Flavonoids

Naringenin
1.65mg
Luteolin
0.05mg
Kaempferol
0.27mg
Myricetin
0.31mg
Quercetin
1.42mg

Nutrients percent of daily need

Calories:292.65kcal
14.63%
Fat:10.6g
16.3%
Saturated Fat:2.57g
16.07%
Carbohydrates:40.78g
13.59%
Net Carbohydrates:35.05g
12.75%
Sugar:12.12g
13.46%
Cholesterol:11.13mg
3.71%
Sodium:630.77mg
27.42%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.48g
20.96%
Manganese:1.05mg
52.62%
Vitamin A:2303.83IU
46.08%
Vitamin C:34.92mg
42.32%
Vitamin K:43.8µg
41.71%
Selenium:18.41µg
26.3%
Vitamin B3:4.82mg
24.09%
Vitamin B1:0.36mg
23.69%
Folate:93.56µg
23.39%
Fiber:5.73g
22.91%
Potassium:746.37mg
21.32%
Phosphorus:187.23mg
18.72%
Vitamin B2:0.31mg
18.26%
Calcium:176.49mg
17.65%
Iron:3.12mg
17.34%
Vitamin B6:0.33mg
16.64%
Vitamin E:2.41mg
16.06%
Magnesium:61.83mg
15.46%
Copper:0.27mg
13.66%
Zinc:1.48mg
9.85%
Vitamin B5:0.91mg
9.12%
Vitamin B12:0.21µg
3.52%