Panzanella

Very Healthy
Health score
77%
Panzanella
45 min.
4
761kcal

Suggestions


If you're looking for a vibrant and refreshing dish that embodies the essence of summer, look no further than Panzanella. This classic Italian salad perfectly combines rustic ingredients to create a harmonious explosion of flavors. With juicy, ripe tomatoes at the heart of this dish, every bite offers a taste of sunshine, enhanced by the delightful crunch of whole-grain bread and the creamy goodness of mini mozzarella balls. The addition of roasted red peppers and turkey pepperoni adds a savory twist that never fails to impress.

Not only is Panzanella delicious, but it's also incredibly healthy, making it an ideal choice for those who are conscious about their dietary intake. With a balanced composition of protein, healthy fats, and wholesome carbohydrates, this dish is a nutritious option for any meal. It can serve as a delightful side dish or a light main course, and is perfect for gatherings or BBQs.

Ready in just 45 minutes, this salad is effortless to prepare. The vibrant colors and enticing aromas will make your kitchen feel like an Italian trattoria, inviting family and friends to indulge in this delightful creation. Serve it chilled, garnished with fresh basil and thyme, and watch as it becomes the star of your dining table. Get ready to savor each bite of this healthy, delicious, and visually appealing Panzanella!

Ingredients

  • tablespoons balsamic vinegar 
  • 0.3 teaspoon pepper black freshly ground
  • 0.3 cup chicken broth fat-free reduced-sodium
  • 0.3 cup basil fresh packed
  • teaspoon thyme leaves fresh chopped
  • cup mozzarella balls mini quartered
  • cups whole-grain country bread cubed
  • 0.5  onion red thinly sliced
  • cup roasted pepper red thinly sliced
  • 0.5 teaspoon salt 
  • pounds tomatoes chopped
  • 0.3 cup turkey pepperoni thinly sliced

Equipment

  • bowl

Directions

  1. Place bread, tomatoes, onion, broth and vinegar in a bowl; add salt and pepper. Stir to coat, breaking up bread cubes.
  2. Add mozzarella, red pepper and pepperoni; stir to coat. Refrigerate 1 hour before serving. Divide among 4 bowls; garnish with basil and thyme.
  3. Self

Nutrition Facts

Calories761kcal
Protein21.18%
Fat18.78%
Carbs60.04%

Properties

Glycemic Index
82.92
Glycemic Load
64.51
Inflammation Score
-10
Nutrition Score
42.951739631269%

Flavonoids

Naringenin
1.54mg
Apigenin
0.01mg
Luteolin
0.23mg
Isorhamnetin
0.69mg
Kaempferol
0.29mg
Myricetin
0.3mg
Quercetin
4.11mg

Nutrients percent of daily need

Calories:760.76kcal
38.04%
Fat:16.07g
24.72%
Saturated Fat:4.14g
25.9%
Carbohydrates:115.62g
38.54%
Net Carbohydrates:97.93g
35.61%
Sugar:18.2g
20.23%
Cholesterol:27.19mg
9.06%
Sodium:2198.86mg
95.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.79g
81.58%
Manganese:5.44mg
271.9%
Selenium:61.54µg
87.91%
Fiber:17.7g
70.78%
Vitamin B1:1.03mg
68.4%
Vitamin B3:12.14mg
60.7%
Vitamin C:49.43mg
59.92%
Phosphorus:571.63mg
57.16%
Magnesium:221.49mg
55.37%
Calcium:527.09mg
52.71%
Vitamin A:2189.39IU
43.79%
Iron:7.6mg
42.24%
Vitamin K:42.86µg
40.81%
Vitamin B6:0.78mg
38.88%
Copper:0.76mg
38.21%
Potassium:1288.95mg
36.83%
Folate:143.6µg
35.9%
Zinc:5.3mg
35.36%
Vitamin B2:0.46mg
26.87%
Vitamin B5:1.88mg
18.79%
Vitamin E:2.52mg
16.79%
Source:Epicurious