Healthy Mediterranean Food
Grilled Panzanella Salad
Cubed bread and tomatoes
(1 vote)
(1 vote)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
315
calories
Calories
Healthy, because
Even smarter
Nutritional values
This salad is a great combination of vegetables and carbohydrates. It makes for a perfect lunch or evening appetizer as it is tasty, filling and nutritious.
You can use whole-wheat bread for more fiber and heirloom cherry tomatoes for more color.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 315 cal. | (15 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 39 g | (26 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 6.4 g | (21 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.4 mg | (37 %) | ||
| Vitamin K | 26.9 μg | (45 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.5 mg | (29 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 126 μg | (42 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 15.8 μg | (35 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 69 mg | (73 %) | ||
| Potassium | 914 mg | (23 %) | ||
| Calcium | 78 mg | (8 %) | ||
| Magnesium | 53 mg | (18 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 48 mg | |||
| Cholesterol | 1 mg | |||
| Complete sugar | 14 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 day-old Ciabatta (approx. 18 oz, diced)
- 5 Tbsps olive oil
- 5 ½ cups Cherry tomatoes (red and yellow, halved)
- 2 Red onions (diced)
- 1 garlic clove (chopped)
- 2 Tbsps white balsamic vinegar
- 2 Tbsps lemon juice
- sugar
- 1 handful Basil
Preparation steps
1.
Fry the bread in 2-3 tbsp oil until crispy. Pat dry with kitchen paper.
2.
Mix together the bread, tomatoes, onion and garlic. To make the dressing, Mix together the remaining oil, the vinegar, lemon juice and a pinch of sugar and season with salt and ground black pepper.
3.
Stir in the basil into the salad, drizzle with the dressing, season to taste and serve.
