Your 5-Day Healthy Lunch Planner


Panzanella Lunch

Panzanella Travis Rathbone


  • 2 ounces thick-sliced country bread, toasted
  • 1 1/2 cups coarsely chopped cucumber
  • 1/2 cup thinly sliced red onion
  • 8 ounces vine-ripened tomatoes, coarsely chopped (1 1/2 cups)
  • 1/2 ounce (1/2 TBSP) feta cheese
  • Freshly ground black pepper
  • 1 tablespoon red-wine vinegar
  • 1 1/2 teaspoons extra-virgin olive oil


1. Cut the toasted bread into 1-inch pieces (you should have 2 cups). Transfer to a portable container.

2. Add cucumber, red onion, tomatoes, and feta. Toss lightly. Sprinkle mixture with vinegar, oil, and pepper to taste. Toss again. Salad is best marinated, when tomato juices have run into the bread. Keep at room temperature up to 3 hours, or refrigerate up to 6 hours.

  • Prep Time:

  • Panzanella is a classic Italian salad that uses stale bread and ripe tomatoes to their best advantage.
  • Yield: Makes 1 serving (serving size: about 3 1/2 cups)

Nutritional Information

Calories per serving: 363
Fat per serving: 12.7g
Saturated fat per serving: 3.2g
Monounsaturated fat per serving: 5.7g
Polyunsaturated fat per serving: 1g
Protein per serving: 10g
Carbohydrate per serving: 53g
Fiber per serving: 6g
Cholesterol per serving: 13mg
Iron per serving: 3mg
Sodium per serving: 535mg
Calcium per serving: 171mg

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