Panzanella con Legumi

Panzanella con Legumi is a vibrant Italian salad that combines the rustic charm of bread with the heartiness of legumes, making it a nutritious and protein-packed snack. This refreshing dish is perfect for those looking to enjoy a traditional taste of Italy with a modern twist.

Ingredients

• Stale ciabatta bread - 150 grams
• Canned chickpeas - 100 grams, drained and rinsed
• Canned kidney beans - 100 grams, drained and rinsed
• Cherry tomatoes - 150 grams, halved
• Cucumber - 100 grams, diced
• Red onion - 50 grams, thinly sliced
• Fresh basil leaves - 10 grams, torn
• Extra virgin olive oil - 30 ml
• Red wine vinegar - 15 ml
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon

Steps

1. Preheat your oven to 180°C (350°F).
2. Cut the stale ciabatta bread into bite-sized cubes and spread them on a baking sheet.
3. Drizzle the bread cubes with a little olive oil and sprinkle with salt, then toast in the oven for about 10 minutes or until golden brown.
4. In a large mixing bowl, combine the chickpeas, kidney beans, cherry tomatoes, cucumber, red onion, and torn basil leaves.
5. In a small bowl, whisk together the olive oil, red wine vinegar, salt, and black pepper to create the dressing.
6. Once the bread is toasted, let it cool for a few minutes, then add it to the bowl of vegetables and legumes.
7. Pour the dressing over the salad and toss gently to combine all the ingredients.
8. Let the panzanella sit for about 5 minutes to allow the flavors to meld before serving.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 50 g
• Fiber: 12 g
• Sugar: 4 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• High in protein from legumes, supporting muscle growth and repair.
• Rich in fiber, promoting digestive health and helping to maintain a healthy weight.

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