Panzanella Lunch

Vegetarian
Health score
24%
Panzanella Lunch
10 min.
1
330kcal

Suggestions

Ingredients

  • serving pepper black freshly ground
  • ounces bread toasted
  • 1.5 cups cucumber coarsely chopped
  • 0.5 TBSP feta cheese 
  • 1.5 teaspoons olive oil extra virgin extra-virgin
  • 0.5 cup onion red thinly sliced
  • tablespoon red-wine vinegar 
  • 1.5 cups vine ripened tomato coarsely chopped

Equipment

    Directions

    1. Cut the toasted bread into 1-inch pieces (you should have 2 cups).
    2. Transfer to a portable container.
    3. Add cucumber, red onion, tomatoes, and feta. Toss lightly.
    4. Sprinkle mixture with vinegar, oil, and pepper to taste. Toss again. Salad is best marinated, when tomato juices have run into the bread. Keep at room temperature up to 3 hours, or refrigerate up to 6 hours.

    Nutrition Facts

    Calories330kcal
    Protein13.4%
    Fat29.96%
    Carbs56.64%

    Properties

    Glycemic Index
    197.67
    Glycemic Load
    18.94
    Inflammation Score
    -9
    Nutrition Score
    23.71869573321%

    Flavonoids

    Naringenin
    1.52mg
    Apigenin
    0.01mg
    Luteolin
    0.02mg
    Isorhamnetin
    4.01mg
    Kaempferol
    0.72mg
    Myricetin
    0.31mg
    Quercetin
    17.54mg

    Nutrients percent of daily need

    Calories:330.19kcal
    16.51%
    Fat:11.25g
    17.3%
    Saturated Fat:2.48g
    15.48%
    Carbohydrates:47.84g
    15.95%
    Net Carbohydrates:40.11g
    14.59%
    Sugar:15.27g
    16.97%
    Cholesterol:7.57mg
    2.52%
    Sodium:384.79mg
    16.73%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:11.31g
    22.63%
    Manganese:1.2mg
    60.08%
    Vitamin C:43.11mg
    52.26%
    Vitamin A:2044.55IU
    40.89%
    Vitamin K:39.05µg
    37.19%
    Folate:127.59µg
    31.9%
    Fiber:7.73g
    30.93%
    Potassium:1010.27mg
    28.86%
    Vitamin B1:0.43mg
    28.5%
    Selenium:18.21µg
    26.01%
    Vitamin B6:0.48mg
    23.79%
    Vitamin B3:4.75mg
    23.75%
    Phosphorus:221.88mg
    22.19%
    Magnesium:82.16mg
    20.54%
    Copper:0.39mg
    19.71%
    Vitamin B2:0.33mg
    19.34%
    Iron:3.42mg
    18.99%
    Calcium:182.86mg
    18.29%
    Vitamin E:2.27mg
    15.14%
    Vitamin B5:1.32mg
    13.25%
    Zinc:1.7mg
    11.3%
    Vitamin B12:0.14µg
    2.39%
    Source:My Recipes