Tomato Basil Panzanella

Very Healthy
Health score
68%
Tomato Basil Panzanella
35 min.
8
470kcal

Suggestions

Ingredients

  • 0.5 cup olives black
  • 0.5 cup basil fresh
  • 0.3 cup parsley fresh chopped
  • 0.3 cup juice of lemon 
  • 0.5 cup olive oil extra-virgin
  • 0.5 cup parmesan cheese shaved
  • large onion diced red
  • 0.3 cup red wine vinegar 
  • 0.5 teaspoon salt 
  • large tomatoes cut in wedges
  • cups bread whole wheat cubed

Equipment

  • bowl
  • baking sheet
  • oven
  • whisk

Directions

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Spread bread cubes over a baking sheet.
  3. Bake bread cubes in the preheated oven until lightly browned, about 15 minutes, stirring occasionally.
  4. Whisk olive oil, vinegar, lemon juice, parsley, and salt in a large bowl. Fold in toasted bread, tomatoes, onion, olives, basil, and Parmesan cheese until vinegar dressing is evenly distributed.

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:Allrecipes