Panzanella

Vegetarian
Vegan
Dairy Free
Health score
21%
Panzanella
45 min.
4
162kcal

Suggestions


Panzanella is a delightful Italian salad that celebrates the rich flavors of fresh vegetables and robust bread. Perfectly suited for a warm summertime meal or as a vibrant side dish year-round, this recipe offers a tantalizing combination of crunchy cucumbers, sweet heirloom tomatoes, and fragrant basil—all tossed together in a tangy dressing. What makes this dish even more appealing is its versatility. Whether you're a vegetarian, vegan, or simply looking for a dairy-free option, Panzanella can easily cater to your dietary needs without sacrificing taste.

Imagine sitting outside on a sunny day, enjoying a light, refreshing meal that perfectly balances textures and flavors. With only a handful of ingredients and minimal preparation time, this Panzanella recipe can have you savoring its deliciousness in just 45 minutes. The broiled slices of whole-wheat baguette add the perfect crunch and serve as a delightful canvas for the juicy, marinated vegetables that soak up their flavors. Plus, each serving is only 162 calories, making it a guilt-free indulgence.

Gather your loved ones and whip up this charming dish that is not just appealing to the palate but also a feast for the eyes. With its vibrant colors and wholesome ingredients, Panzanella offers an irresistible invitation to savor the bounties of fresh produce in a creative way. Dive into this deliciously simple recipe and let the flavors transport you to a sun-kissed Italian countryside.

Ingredients

  • 0.5  baguette whole-wheat cut into 8 (1/2-inch-thick) slices
  •  basil leaves 
  • 0.5 medium cucumber julienned cut into 1/4-inch cubes
  • tablespoon basil fresh
  • servings coarsely ground pepper black
  • large heirloom tomatoes chopped
  • 1.5 tablespoon olive oil 
  • 0.3 cup onion red thinly sliced
  • tablespoon red wine vinegar 
  • servings sea salt 

Equipment

  • bowl

Directions

  1. Toss first 6 ingredients in a bowl; season with salt and pepper; let stand 30 minutes.
  2. Drizzle 1 tablespoon liquid from mixture over bread; broil each side until golden; top with 2 tablespoon tomato mixture.
  3. Garnish with basil leaves.
  4. Self

Nutrition Facts

Calories162kcal
Protein11.01%
Fat35.38%
Carbs53.61%

Properties

Glycemic Index
80.94
Glycemic Load
12
Inflammation Score
-8
Nutrition Score
10.431739195533%

Flavonoids

Naringenin
0.93mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.5mg
Kaempferol
0.19mg
Myricetin
0.18mg
Quercetin
2.82mg

Nutrients percent of daily need

Calories:161.85kcal
8.09%
Fat:6.44g
9.91%
Saturated Fat:0.94g
5.89%
Carbohydrates:21.97g
7.32%
Net Carbohydrates:19.27g
7.01%
Sugar:5.83g
6.48%
Cholesterol:0mg
0%
Sodium:395.76mg
17.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.51g
9.02%
Vitamin A:1277.21IU
25.54%
Vitamin K:26.44µg
25.18%
Vitamin C:20.71mg
25.11%
Manganese:0.38mg
18.83%
Vitamin B1:0.25mg
16.38%
Folate:60.91µg
15.23%
Potassium:423.62mg
12.1%
Vitamin B3:2.27mg
11.36%
Fiber:2.7g
10.81%
Vitamin E:1.61mg
10.75%
Iron:1.69mg
9.37%
Vitamin B6:0.17mg
8.52%
Vitamin B2:0.14mg
8.07%
Selenium:5.46µg
7.8%
Copper:0.15mg
7.58%
Magnesium:29.25mg
7.31%
Phosphorus:72.97mg
7.3%
Calcium:57.64mg
5.76%
Zinc:0.56mg
3.75%
Vitamin B5:0.32mg
3.18%
Source:Epicurious