Asparagus and Tomato Panzanella

May 08, 2023May 8, 20230 3
Asparagus and Tomato Panzanella for a healthy Mediterranean-style lunch or dinner
in Healthy

Prep

20 min

Cook

12 min

Ready In

32 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

3 cups cubed crusty bread
1/4 cup olive oil , as needed
3 cloves garlic , minced
kosher salt to taste
ground black pepper to taste
1 pound fresh asparagus , trimmed
1 English cucumber - peeled , seeded , and sliced
10 cherry tomatoes , halved
2 small yellow tomatoes , cut into wedges
1 red onion , cut into wedges
3/4 cup pitted kalamata olives
1/4 cup capers , drained
3/4 cup fresh mozzarella balls ( bocconcini )
1/4 cup red wine vinegar
1/4 cup extra-virgin olive oil

Nutrision Information

Servings Per Recipe
4
Calories
480
Sugar
7g
Fat
38g
Asparagus and Tomato Panzanella is a classic Mediterranean-style salad that originated in Tuscany, Italy. It's made with crusty bread, fresh vegetables, and a simple red wine vinegar and olive oil dressing. The salad is known for its unique combination of textures and flavors, with crunchy bread cubes, tender asparagus spears, juicy tomatoes, and tangy olives and capers. This recipe is a great option for a healthy lunch or dinner, as it's packed with nutritious ingredients and easy to customize to your liking. Whether you're a vegetarian or just looking for a healthy and delicious meal, this Asparagus and Tomato Panzanella is sure to please.

Instructions

1.Preheat the oven to 375 degrees F (190 degrees C).
2.Place the cubed bread on a baking sheet and toss with olive oil, garlic, salt, and black pepper.
3.Bake for 10-12 minutes, tossing the bread occasionally, until the bread is golden brown and crispy.
4.Bring a large pot of salted water to a boil. Add the trimmed asparagus and cook for 2-3 minutes, until bright green and just tender. Drain and rinse under cold water.
5.In a large bowl, combine the toasted bread, asparagus, cucumber, cherry tomatoes, yellow tomatoes, red onion, kalamata olives, capers, and bocconcini.
6.In a small bowl, whisk together the red wine vinegar and extra-virgin olive oil. Drizzle the dressing over the salad and toss to combine. Serve immediately or allow to sit at room temperature for up to 2 hours.

PROS

This Asparagus and Tomato Panzanella is delicious, filling, and packed with healthy Mediterranean ingredients.

The recipe is vegetarian and can easily be made vegan by omitting the mozzarella.

It’s a great way to use up leftover bread.

CONS

The recipe requires a bit of prep work, including cubing the bread and trimming the asparagus.

The bread can get soggy if left to sit for too long in the dressing.
It’s best to serve the salad immediately after assembling it.

HEALTH & BENEFITS

This Asparagus and Tomato Panzanella is packed with healthy ingredients, including fresh vegetables, olive oil, and vinegar.
The asparagus is a good source of fiber, folate, and vitamins A, C, and K.
The olive oil and vinegar are rich in healthy fats and antioxidants, which have been linked to a reduced risk of heart disease, cancer, and inflammation.
The Mediterranean-style diet has also been associated with improved health outcomes, including a lower risk of chronic diseases and improved cognitive function.

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