Whole Wheat Mediterranean Panzanella

Vegetarian
Health score
57%
Whole Wheat Mediterranean Panzanella
10 min.
4
792kcal

Suggestions


If you're looking for a vibrant and satisfying side dish that embodies the essence of the Mediterranean, our Whole Wheat Mediterranean Panzanella is just what you need! This delightful salad brings together fresh, wholesome ingredients in a symphony of flavors that will transport your taste buds straight to sun-drenched shores. With only 10 minutes of preparation time, it’s perfect for those bustling weeknights or casual gatherings with friends and family.

The combination of ripe tomatoes, crunchy cucumbers, and tangy feta cheese creates a refreshing burst of flavor in every bite. Tossed with black pepper, kalamata olives, and aromatic basil, this dish is not only visually appealing but also a wholesome choice, featuring heart-healthy whole wheat bread and a drizzle of zesty white balsamic vinegar. Each serving is packed with nutrients and a variety of textures, making this panzanella a delightful addition to your meals.

Whether you're serving it as a side to your favorite protein or enjoying it on its own, this Mediterranean Panzanella will satisfy both your taste buds and your nutritional needs. Ready to elevate your culinary repertoire? Let’s dive into this refreshing, vegetarian dish that will not only nourish but also delight all those who share it with you!

Ingredients

  • 0.3 teaspoon pepper black
  • 1.5 cups cucumber english cubed
  • ounce feta cheese crumbled
  • 0.5 cup basil leaves fresh
  • 0.5 cup kalamata olives pitted
  • 0.1 teaspoon salt 
  • 6.5 cups tomatoes chopped (3 very large)
  • tablespoon vegetable oil 
  • tablespoons balsamic vinegar white
  • cups bread whole wheat country-style

Equipment

  • bowl
  • whisk

Directions

  1. Combine first 4 ingredients in a large bowl, stirring with a whisk. Stir in tomato and next 3 ingredients.
  2. Add bread and cheese; toss gently.
  3. Serve immediately.
  4. Serve with: Prosciutto-Wrapped Melon Slices

Nutrition Facts

Calories792kcal
Protein17.93%
Fat23.66%
Carbs58.41%

Properties

Glycemic Index
71.67
Glycemic Load
65.01
Inflammation Score
-10
Nutrition Score
45.928260875785%

Flavonoids

Naringenin
1.65mg
Luteolin
0.09mg
Kaempferol
0.27mg
Myricetin
0.31mg
Quercetin
1.42mg

Nutrients percent of daily need

Calories:791.58kcal
39.58%
Fat:21.03g
32.35%
Saturated Fat:6.45g
40.3%
Carbohydrates:116.75g
38.92%
Net Carbohydrates:98.82g
35.94%
Sugar:19.35g
21.5%
Cholesterol:25.23mg
8.41%
Sodium:1739.54mg
75.63%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.85g
71.7%
Manganese:5.43mg
271.61%
Selenium:65.58µg
93.68%
Fiber:17.93g
71.73%
Vitamin B1:1.07mg
71.57%
Phosphorus:669.41mg
66.94%
Vitamin B3:12.31mg
61.53%
Vitamin K:63.63µg
60.6%
Calcium:573.78mg
57.38%
Magnesium:224.69mg
56.17%
Vitamin A:2409.84IU
48.2%
Vitamin B6:0.85mg
42.54%
Vitamin C:34.8mg
42.19%
Vitamin B2:0.69mg
40.86%
Iron:7.28mg
40.45%
Folate:150.06µg
37.51%
Copper:0.74mg
36.96%
Zinc:5.51mg
36.75%
Potassium:1271.27mg
36.32%
Vitamin E:3.59mg
23.96%
Vitamin B5:2.23mg
22.26%
Vitamin B12:0.48µg
7.99%
Source:My Recipes