Panzanella

Very Healthy
Health score
68%
Panzanella
45 min.
8
470kcal

Suggestions


Discover the vibrant flavors of summer with our delightful Panzanella, a classic Italian bread salad that embodies the essence of fresh, seasonal produce. Perfectly suited for gatherings, this dish serves up to 8 people, making it an ideal side for barbecues, picnics, or any laid-back family dinner.

What sets Panzanella apart is its ability to transform simple ingredients into a culinary masterpiece. The combination of crisp whole wheat bread cubes, juicy ripe tomatoes, and aromatic fresh basil creates a truly refreshing experience. Each bite sings with the brightness of lemon juice and the tangy punch of red wine vinegar, while the richness of extra-virgin olive oil and gentle salty notes from oil-cured olives elevate the flavors, inviting you back for seconds.

Not only is this dish a feast for the senses, but it also boasts a health score of 68, making it a guilt-free indulgence. Packed with wholesome ingredients, it's a fantastic way to enjoy your veggies while relishing a satisfying and filling side that pairs beautifully with grilled meats or can stand on its own.

In just 45 minutes, you can whip up this very healthy salad that delivers a delightful medley of textures and tastes. So roll up your sleeves and get ready to impress your friends and family with a dish that’s as nourishing as it is delicious!

Ingredients

  • cups unseasoned bread cubes whole wheat
  • 0.5 cup basil leaves fresh
  • 0.3 cup juice of lemon 
  • 0.5 cup oil-cured olives pitted coarsely chopped
  • 0.5 cup olive oil extra-virgin
  • 0.5 cup parmesan shaved
  • 0.3 cup parsley minced
  • large onion red cut into 1/2-inch dice
  • 0.3 cup red wine vinegar 
  • 0.5 teaspoon salt 
  • large tomatoes ripe cut into wedges

Equipment

  • bowl
  • baking sheet
  • oven
  • whisk

Directions

  1. Dry the bread in a 350 F oven on a cookie sheet for 15 minutes or until lightly browned, stirring occasionally. In a large bowl, whisk together the olive oil, vinegar, lemon juice, parsley, and salt. Fold in the bread, tomatoes, onion, olives, and basil. Toss with the Parmesan.
  2. Serve.

Nutrition Facts

Calories470kcal
Protein18.53%
Fat21.2%
Carbs60.27%

Properties

Glycemic Index
32.96
Glycemic Load
40
Inflammation Score
-9
Nutrition Score
29.968695597156%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.1mg
Naringenin
1.03mg
Apigenin
4.05mg
Luteolin
0.09mg
Isorhamnetin
0.69mg
Kaempferol
0.24mg
Myricetin
0.46mg
Quercetin
3.62mg

Nutrients percent of daily need

Calories:470.37kcal
23.52%
Fat:11.18g
17.21%
Saturated Fat:2.7g
16.89%
Carbohydrates:71.56g
23.85%
Net Carbohydrates:60.42g
21.97%
Sugar:11g
12.22%
Cholesterol:4.25mg
1.42%
Sodium:1051.71mg
45.73%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.99g
43.99%
Manganese:3.36mg
167.83%
Vitamin K:61.2µg
58.28%
Selenium:39.72µg
56.74%
Fiber:11.13g
44.52%
Vitamin B1:0.64mg
42.88%
Phosphorus:397.07mg
39.71%
Vitamin B3:7.46mg
37.3%
Calcium:342.49mg
34.25%
Magnesium:136.58mg
34.15%
Vitamin C:25.47mg
30.87%
Vitamin A:1461.26IU
29.23%
Iron:4.5mg
24.97%
Vitamin B6:0.46mg
23.05%
Folate:91.28µg
22.82%
Copper:0.44mg
22.14%
Potassium:748.18mg
21.38%
Zinc:3.07mg
20.48%
Vitamin B2:0.3mg
17.68%
Vitamin E:2.3mg
15.33%
Vitamin B5:1.2mg
12.04%
Vitamin B12:0.08µg
1.25%
Source:My Recipes