Panzanella with Beans

Vegetarian
Very Healthy
Health score
78%
Panzanella with Beans
45 min.
4
835kcal

Suggestions


Craving a vibrant, flavorful side dish that's both satisfying and good for you? Look no further than Panzanella with Beans! This isn't your average bread salad; it's a Mediterranean-inspired explosion of freshness that's ready in just 45 minutes. Imagine crusty sourdough, toasted to perfection, soaking up the tangy goodness of red wine vinegar and extra-virgin olive oil.

Picture juicy tomatoes mingling with crisp cucumber, green bell pepper, and pungent red onion, all brought together by a generous handful of fresh basil and parsley. But the real magic happens with the addition of hearty chickpeas! These little protein powerhouses transform this classic Italian salad into a more substantial and balanced meal. We’re even sprinkling in some feta infused with basil and tomato – the perfect cheesy burst!

This recipe is not just delicious, it's also incredibly healthy, boasting a remarkable health score of 78 and packed with nutrients. It’s a vegetarian delight that will leave you feeling energized and completely guilt-free. Whether you're serving it as a side to grilled chicken or fish, or enjoying it as a light lunch on a warm day, this Panzanella with Beans is sure to become a new favorite. With less than 850 calories per serving, you won't feel guilty for eating well!

Ingredients

  • cups sourdough bread cubes toasted ()
  • cup cucumber peeled seeded chopped
  • ounces feta cheese with basil and tomato crumbled
  • 0.3 cup basil fresh chopped
  • 0.5 cup parsley fresh chopped
  •  garlic clove minced
  • 0.5 cup bell pepper green chopped
  • 0.3 teaspoon coarsely ground pepper 
  • 15 ounce no-salt-added chickpeas drained canned (garbanzo beans)
  • 1.5 tablespoons olive oil extra-virgin
  • 0.3 cup onion red chopped
  • tablespoons red wine vinegar 
  • 0.3 teaspoon salt 
  • pound tomatoes chopped

Equipment

  • bowl

Directions

  1. Combine first 5 ingredients in a large bowl.
  2. Add tomato and next 4 ingredients (tomato through chickpeas), and toss to coat. Marinate at room temperature for up to 2 hours.
  3. Add bread, parsley, and basil; toss gently to coat.
  4. Sprinkle with feta cheese, and serve immediately.

Nutrition Facts

Calories835kcal
Protein13.77%
Fat65.16%
Carbs21.07%

Properties

Glycemic Index
90.38
Glycemic Load
13.01
Inflammation Score
-10
Nutrition Score
38.467826309411%

Flavonoids

Naringenin
0.77mg
Apigenin
16.17mg
Luteolin
0.97mg
Isorhamnetin
0.5mg
Kaempferol
0.29mg
Myricetin
1.28mg
Quercetin
3.13mg

Nutrients percent of daily need

Calories:834.61kcal
41.73%
Fat:64.02g
98.49%
Saturated Fat:13.77g
86.07%
Carbohydrates:46.59g
15.53%
Net Carbohydrates:38.26g
13.91%
Sugar:16.84g
18.72%
Cholesterol:12.62mg
4.21%
Sodium:506.28mg
22.01%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.44g
60.87%
Vitamin K:146.14µg
139.18%
Manganese:1.96mg
98.08%
Vitamin B3:16.32mg
81.61%
Vitamin E:11.28mg
75.19%
Magnesium:215.15mg
53.79%
Vitamin C:42.85mg
51.94%
Phosphorus:481.57mg
48.16%
Folate:169.36µg
42.34%
Vitamin B6:0.74mg
36.95%
Vitamin A:1809.15IU
36.18%
Fiber:8.33g
33.32%
Copper:0.62mg
31.23%
Vitamin B1:0.46mg
30.41%
Potassium:1051.04mg
30.03%
Vitamin B2:0.49mg
28.86%
Zinc:3.76mg
25.1%
Iron:4.12mg
22.88%
Selenium:14.7µg
21%
Calcium:172.42mg
17.24%
Vitamin B5:1.61mg
16.08%
Vitamin B12:0.24µg
3.99%
Source:My Recipes