Individual Panzanella (Mediterranean Bread Salad)

May 10, 2023May 10, 20230 1
Individual Panzanella (Mediterranean Bread Salad) recipe for a healthy lunch or dinner option
in Salad

Prep

20 min

Cook

10-12 min

Ready In

30-35 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

250 g ciabatta ( fresh or stale and toasted )
250 g cherry tomatoes
1 medium sized zucchini
1 medium sized aubergine ( eggplant )
100 g corn kernels ( canned is allright )
1 small red onion ( coarsly chopped )
100 g cannellini beans ( or kidney , canned )
125 g mozzarella cheese ( buffalo , torn into bite size pieces )
2 tablespoons toasted pine nuts
2 -3 garlic cloves ( minced )
4 tablespoons olive oil ( or 3-4 TB pumpkin seed oil )
3 -4 tablespoons white balsamic vinegar
2 tablespoons chopped basil ( or a mix of fresh italian herbs )
kosher salt and pepper
shaves parmesan cheese ( optional )

Nutrision Information

Servings Per Recipe
4
Calories
465
Sugar
8g
Fat
26g
Panzanella is a traditional Italian salad that is typically made with stale bread, ripe tomatoes, and fresh herbs. This individual version of the dish includes a variety of vegetables, including zucchini, aubergine, and corn, and is topped with a white balsamic vinaigrette. This dish is perfect for a healthy lunch or dinner option and is a great way to use up any leftover vegetables you may have on hand. The addition of toasted bread and fresh mozzarella makes this salad both filling and delicious.

Instructions

1.Preheat the oven to 220C/425F/Gas 7.
2.Cut the ciabatta bread into bite-size pieces and place on a baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Toss to combine and spread the bread pieces evenly across the sheet. Bake for 10-12 minutes or until the bread is golden brown and crispy.
3.In a large mixing bowl, combine the cherry tomatoes, zucchini, aubergine, corn kernels, red onion, cannellini beans, mozzarella cheese, pine nuts, and garlic. Add in the toasted ciabatta pieces and toss together.
4.In a separate small bowl, whisk together the olive oil, white balsamic vinegar, chopped basil, and salt and pepper to taste. Pour the dressing over the salad and toss to combine.
5.Serve immediately with a sprinkle of shaved parmesan cheese, if desired.

PROS

Individual Panzanella is a fresh and flavorful salad that is a great way to add more vegetables to your diet.

It’s a quick and easy dish to make and can be enjoyed for lunch or dinner.

This salad is also a great way to use up stale bread or leftover vegetables.

CONS

While Individual Panzanella is a healthy dish, it is important to watch your portion sizes.
The addition of bread and cheese means that this salad is higher in calories than some other vegetable-based salads.

It is also important to be mindful of the sodium content if using canned vegetables or beans.

HEALTH & BENEFITS

Individual Panzanella is packed with healthy vegetables and is a great source of fiber, vitamins, and minerals.
Zucchini and aubergine both contain antioxidants and may help to support healthy digestion.
Cannellini beans are high in protein and fiber, while also being low in fat and calories.
Tomatoes are high in vitamin C and lycopene, which has been linked to heart health.

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