Pan Bagnat

Vegetarian
Vegan
Dairy Free
Health score
17%
Pan Bagnat
45 min.
4
341kcal

Suggestions


Experience the vibrant flavors of the Mediterranean with our delightful Pan Bagnat! This classic French sandwich not only tantalizes your taste buds but also caters to various dietary preferences as it's vegetarian, vegan, and dairy-free. Perfect for a light lunch or as a side dish for your outdoor gatherings, this flavorful creation is built on a hearty crusty roll filled with a hearty medley of fresh ingredients.

The star of this delightful dish is the combination of black olives, capers, and fresh herbs that brings a kaleidoscope of tastes and textures together. Each bite bursts with the aromatic notes of garlic and fragrant fennel, along with the juiciness of ripe tomatoes, making for a truly refreshing meal. Drizzled with olive oil and wine vinegar, the filling becomes even more irresistible, soaking into the crusty bread and elevating every mouthful.

Not only is this recipe easy to prepare in just 45 minutes, but it also makes for an impressive and nutritious meal option with only 341 calories per serving. Gather your loved ones for a casual lunch or picnic, and share the joy of a dish that embodies the essence of southern French cuisine, transporting you to the sunny coast with each flavorful bite. Enjoy the authentic taste of Pan Bagnat—your taste buds will thank you!

Ingredients

  • 0.3 cup olives black such as niçoise or kalamata, pitted and coarsely chopped
  • tablespoons capers drained chopped
  • large crusty rolls split
  • slices fennel bulb halved very thin
  • 0.3 cup parsley fresh chopped
  • clove garlic minced
  • 0.3 teaspoon fresh-ground pepper black
  • tablespoons olive oil 
  • teaspoon salt 
  • large tomatoes chopped
  • teaspoons red-wine vinegar 

Equipment

  • bowl
  • aluminum foil

Directions

  1. In a large glass or stainless-steel bowl, combine the fennel, chickpeas, olives, capers, parsley, garlic, and tomato.
  2. Add the vinegar, oil, salt, and pepper and toss.
  3. Remove some of the soft center from each half roll, leaving a 1/2-inch shell. Mound the filling onto the bottom of each roll.
  4. Drizzle any remaining juices over the filling. Cover with the top of each roll.
  5. If you have time, wrap each roll tightly in aluminum foil and let sit for 15 minutes or up to 2 hours. Otherwise, press down on the rolls firmly so that the dressing moistens the bread.
  6. Variations:: Other delicious ingredients to add to the sandwich include strips of raw green bell pepper or roasted red bell pepper, sliced hard-cooked egg, a small can of drained tuna, a few chopped anchovy fillets, or a handful of fresh basil leaves.
  7. Wine Recommendation: Not only are ros wines a perfect match for sandwiches, they're also delightful with foods highlighting the flavors of southern France. Try one from the region of Provence.

Nutrition Facts

Calories341kcal
Protein5.52%
Fat64.26%
Carbs30.22%

Properties

Glycemic Index
44.25
Glycemic Load
1.01
Inflammation Score
-7
Nutrition Score
14.18565218345%

Flavonoids

Eriodictyol
0.23mg
Naringenin
0.31mg
Apigenin
10.79mg
Luteolin
0.14mg
Kaempferol
5.37mg
Myricetin
0.81mg
Quercetin
7.24mg

Nutrients percent of daily need

Calories:341.1kcal
17.05%
Fat:24.79g
38.13%
Saturated Fat:3.59g
22.44%
Carbohydrates:26.23g
8.74%
Net Carbohydrates:22.92g
8.34%
Sugar:2.31g
2.57%
Cholesterol:0mg
0%
Sodium:1131.81mg
49.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.79g
9.58%
Vitamin K:114.03µg
108.6%
Vitamin E:4.03mg
26.85%
Vitamin C:15.92mg
19.3%
Manganese:0.38mg
18.86%
Selenium:12.42µg
17.74%
Vitamin A:879.84IU
17.6%
Folate:70.19µg
17.55%
Vitamin B1:0.25mg
16.86%
Fiber:3.31g
13.23%
Vitamin B3:2.4mg
12.02%
Iron:2.05mg
11.38%
Vitamin B2:0.16mg
9.23%
Potassium:287.87mg
8.22%
Calcium:71.47mg
7.15%
Copper:0.14mg
7%
Phosphorus:63.41mg
6.34%
Magnesium:22.98mg
5.74%
Vitamin B6:0.08mg
4.1%
Zinc:0.59mg
3.95%
Vitamin B5:0.32mg
3.15%
Source:My Recipes