When it comes to refreshing summer meals, few dishes capture the essence of seasonal produce like Panzanella salad. This vibrant Italian dish, which highlights ripe tomatoes and stale bread, is a fantastic way to celebrate the flavors of summer. Not only is it delicious, but the Panzanella salad recipe calories make it an appealing choice for those mindful of their diet. With its combination of fresh ingredients, this salad offers a medley of textures and flavours that can be enjoyed as a light lunch or a side dish at a barbecue.
Incorporating a variety of vegetables, such as cucumbers and red onions, enhances the dish’s nutritional profile while keeping the Panzanella salad recipe calories in check. The beauty of this salad lies not just in its taste but also in its versatility. you can easily customize it to suit your preferences. Whether you’re adding grilled chicken or keeping it strictly vegetarian, understanding the Panzanella salad recipe calories can help you make informed choices about portion sizes and ingredients.
Furthermore, as the warm weather approaches, preparing meals that are both satisfying and low in calories becomes increasingly important. The Panzanella salad recipe calories allow you to indulge in a hearty dish without the guilt. With the right balance of bread, vegetables, and dressing, this salad can fit seamlessly into your healthy eating plan.
As you explore the world of Panzanella, you’ll discover that its roots in Tuscan cuisine have stood the test of time, making it a beloved staple in many households. By keeping track of the Panzanella salad recipe calories you can enjoy a hearty serving without compromising your dietary goals. The combination of fresh produce, high-quality olive oil and tangy vinegar creates a dish that is not only flavourful but also packed with nutrients.
Ingredients
Stale Bread (4 cups / 200g, cubed):
- Calories: ~480 calories
- Protein: 16g
- Fat: 2g
- Carbohydrates: 96g
- Fiber: 8g
Stale bread is essential for panzanella, as it absorbs the dressing without becoming mushy.
Ripe Tomatoes (3 cups / 450g, chopped):
- Calories: ~90 calories
- Protein: 4g
- Fat: 0g
- Carbohydrates: 20g
- Fiber: 6g
Using a mix of different varieties, like heirloom and cherry tomatoes, adds depth and flavor.
Cucumber (1 medium / 150g, diced):
- Calories: ~24 calories
- Protein: 1g
- Fat: 0g
- Carbohydrates: 6g
- Fiber: 1g
Cucumbers add a refreshing crunch to the salad.
Red Onion (1/2 medium / 50g, thinly sliced):
- Calories: ~20 calories
- Protein: 0.5g
- Fat: 0g
- Carbohydrates: 5g
- Fiber: 1g
Red onions provide a mild sweetness and vibrant color.
Fresh Basil (1/4 cup / 15g, torn):
- Calories: ~5 calories
- Protein: 0.5g
- Fat: 0g
- Carbohydrates: 1g
- Fiber: 0.5g
Basil enhances the salad with its aromatic flavor.
Extra Virgin Olive Oil (1/4 cup / 60ml):
- Calories: ~480 calories
- Protein: 0g
- Fat: 54g
- Carbohydrates: 0g
- Fiber: 0g
This healthy fat is the base of the dressing, giving the salad richness.
Red Wine Vinegar (3 tablespoons / 45ml):
- Calories: ~9 calories
- Protein: 0g
- Fat: 0g
- Carbohydrates: 2g
- Fiber: 0g
Red wine vinegar adds acidity, balancing the flavors.
Salt (1/2 teaspoon / 3g):
- Calories: 0 calories
- Protein: 0g
- Fat: 0g
- Carbohydrates: 0g
- Fiber: 0g
Salt enhances all the flavors in the salad.
Black Pepper (1/4 teaspoon / 1g):
- Calories: ~2 calories
- Protein: 0g
- Fat: 0g
- Carbohydrates: 0.5g
- Fiber: 0.3g
Freshly ground black pepper adds a hint of heat.
Total Approximate Calories
~1,110 calories for the entire batch (serving size can vary).
Instructions
- Prepare the Bread: If your bread isn’t stale, cut it into cubes and toast it lightly in the oven at 350°F (175°C) for about 10-15 minutes until golden. Allow it to cool.
- Chop the Vegetables: In a large bowl, combine the chopped tomatoes, diced cucumber and thinly sliced red onion.
- Mix the Dressing: In a small bowl, whisk together the extra virgin olive oil, red wine vinegar, salt, and black pepper.
- Combine: Add the toasted bread to the bowl with the vegetables. Pour the dressing over the top and toss gently to combine, ensuring the bread absorbs the flavors.
- Add Fresh Basil: Just before serving, fold in the torn basil leaves for a burst of freshness.
- Serve: Allow the salad to sit for about 15 minutes before serving to let the flavours meld. Enjoy your panzanella as a side dish or a light meal.
Frequently Asked Questions
1. Can I use fresh bread instead of stale bread?
- While stale bread is preferred for its ability to absorb dressing without becoming mushy, you can use fresh bread. If using fresh bread, consider lightly toasting it.
2. What types of bread work best?
- Rustic Italian bread, ciabatta, or any crusty loaf works wonderfully. Avoid soft sandwich bread, as it won’t hold up well.
3. Can I add other vegetables?
- Absolutely, Feel free to incorporate bell peppers, radishes, or even avocados for added flavour and texture.
4. How long can I store panzanella?
- Panzanella is best enjoyed fresh, but it can be stored in the refrigerator for up to 1 day. The bread may become soggy, so it’s best to add the bread just before serving.
5. Is panzanella vegan?
- Yes, this recipe is naturally vegan! Just ensure the bread is free from dairy.
6. Can I prepare panzanella ahead of time?
- You can chop the vegetables and make the dressing in advance, but it’s best to combine them just before serving to maintain the bread’s texture.
7. What can I serve with panzanella?
Panzanella pairs well with grilled meats, fish or as part of a Mediterranean spread.
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