Pan Bagnat

Dairy Free
Health score
23%
Pan Bagnat
15 min.
4
291kcal

Suggestions


Discover the vibrant flavors of the Mediterranean with our delightful Pan Bagnat, a classic French sandwich that’s not only delicious but also dairy-free! Perfect for a quick lunch or a satisfying dinner, this dish is a feast for the senses, combining fresh ingredients and bold tastes in every bite.

Imagine sinking your teeth into a crusty baguette filled with a savory mixture of tuna, artichoke hearts, and briny olives, all enhanced by the zesty kick of lemon and the aromatic touch of fresh thyme. Each sandwich is a harmonious blend of textures and flavors, making it a standout choice for any meal. The addition of hard-cooked eggs and thinly sliced fennel adds a delightful crunch and creaminess, ensuring that every mouthful is a delightful experience.

What’s more, this recipe is incredibly easy to prepare, taking just 15 minutes of your time. With a little advance planning, you can chill these sandwiches for a few hours, allowing the flavors to meld beautifully. Whether you’re packing a picnic, hosting a casual gathering, or simply enjoying a quiet meal at home, Pan Bagnat is sure to impress. So gather your ingredients, and let’s create a dish that’s as nourishing as it is delicious!

Ingredients

  • fillet anchovy 
  • 14 ounce artichoke hearts drained chopped canned
  • 32 inch crusty baguette 
  • 0.3 teaspoon pepper black freshly ground
  • 10 ounce tuna packed in olive oil, undrained canned
  • teaspoons capers rinsed drained
  • 0.3 teaspoon dijon mustard 
  • tablespoons olive oil extra virgin 
  • 0.5  fennel bulb very thinly sliced
  • teaspoon thyme sprigs fresh minced
  • 0.5 small garlic clove minced
  •  hardboiled eggs sliced
  • 0.5 cup kalamata olives pitted
  • large optional: lemon divided juiced halved
  •  plum tomatoes sliced

Equipment

  • food processor
  • bowl
  • baking sheet
  • plastic wrap

Directions

  1. Combine first 6 ingredients and 1 teaspoon lemon juice in a food processor; pulse until coarsely pureed.
  2. Add olive oil, and pulse to combine.
  3. Combine tuna and artichoke hearts in a medium bowl. Stir in ground black pepper and remaining lemon juice; toss well.
  4. Cut baguettes in half lengthwise; tear out about two-thirds of the soft interior. (Reserve removed bread for another use.) Divide tuna mixture, olive mixture, tomato slices, egg slices, and fennel evenly among baguettes.
  5. Sprinkle with coarse black pepper, if desired.
  6. Wrap sandwiches in plastic wrap, and place on a baking sheet. Cover with a second baking sheet, and weigh down with canned goods or other heavy items. Chill 4 hours, turning once.
  7. Serve at room temperature.

Nutrition Facts

Calories291kcal
Protein28.75%
Fat42.63%
Carbs28.62%

Properties

Glycemic Index
79.81
Glycemic Load
8.1
Inflammation Score
-8
Nutrition Score
18.933912961379%

Flavonoids

Eriodictyol
6.08mg
Hesperetin
7.53mg
Naringenin
0.36mg
Apigenin
0.02mg
Luteolin
0.84mg
Kaempferol
1.35mg
Myricetin
0.18mg
Quercetin
2.29mg

Nutrients percent of daily need

Calories:291.31kcal
14.57%
Fat:13.79g
21.21%
Saturated Fat:2.47g
15.46%
Carbohydrates:20.83g
6.94%
Net Carbohydrates:16.13g
5.86%
Sugar:4.74g
5.27%
Cholesterol:119.96mg
39.99%
Sodium:992.18mg
43.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.92g
41.84%
Selenium:60.62µg
86.6%
Vitamin B3:8.71mg
43.55%
Vitamin B12:2.11µg
35.19%
Vitamin C:23.03mg
27.91%
Vitamin K:26.56µg
25.29%
Phosphorus:191.68mg
19.17%
Fiber:4.7g
18.81%
Vitamin B6:0.35mg
17.68%
Vitamin E:2.6mg
17.34%
Vitamin B2:0.28mg
16.65%
Iron:2.96mg
16.42%
Folate:52.29µg
13.07%
Vitamin B1:0.19mg
12.52%
Potassium:435.16mg
12.43%
Manganese:0.25mg
12.39%
Vitamin A:567.16IU
11.34%
Magnesium:38.89mg
9.72%
Vitamin D:1.4µg
9.34%
Calcium:86.69mg
8.67%
Zinc:1.08mg
7.2%
Copper:0.14mg
7.17%
Vitamin B5:0.7mg
7.02%
Source:My Recipes