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Single Serve Panzanella Salad

Lunch

Transport yourself to sun-soaked coastal Europe, with this Tuscan-inspired Panzanella Salad

15 mins
10 ingredients
$5.45 / person
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Single Serve Panzanella Salad

Gear

Ingredients

Salad

  • 1 slice stale wholegrain bread
  • 1 medium tomato, or small punnet of cherry tomatoes, roughly chopped
  • ½ Lebanese cucumber, roughly chopped into chunks
  • 15g cup basil leaves, roughly torn
  • 75g of cannellini beans, drained and rinsed

Dressing

  • ½ tablespoon red wine vinegar
  • 1 teaspoon dijon mustard
  • 1½ tablespoon olive oil
  • ½ teaspoon minced garlic
  • Pepper to taste

It’s this easy

  1. Toast the bread in the toaster
  2. Place the chopped tomatoes, cucumber, basil leaves and cannellini beans in a bowl
  3. In a separate bowl, whisk together the dressing ingredients until well combined. Alternatively, you can add them all into a clean jar and give it a good shake
  4. Add the dressing to the tomato mixture, tear the toast into chunks, add them in and toss everything to combine

Tweaks

  • Serve alongside a protein (like our Lemon & Parsley Fish Parcels) for two serves or enjoy on its own as a meal.
  • Add any of your favourite extras, like olives, red onion, or chilli flakes
  • Don’t have cannellini beans? Try chickpeas or butter beans

Notes

Serves = 1

Nutrition information (per serve):

  • Energy (1914kJ)
  • Protein (10.8g)
  • Total Fat (29.4g)
  • Saturated Fat (4.6g)
  • Carbohydrate (33.1g), (Starch (26.7g), Sugars (6.33g), Added sugars (0.2g), Free Sugars (0.2g))
  • Dietary Fibre (9.7g)
  • Sodium (561mg)
  • Calcium (143mg)
  • Iron (2.6mg)

Why is this good?

Be Healthier

Tomatoes are a rich source of the carotenoid Lycopene. Research has shown that diets rich in lycopene is associated with reduced risk of certain cancers, particularly prostate cancer, pancreatic cancer and cancers of the digestive tract.

More: Tomatoes recipes (89) Everyday Superfoods

Healthier Skin

Tomatoes are considered beneficial to Healthier Skin and the high lycopene and beta-carotene content may protect against sunburn.

More: Tomatoes recipes (89) Everyday Superfoods

Be Healthier

Whole grain diets have been linked to reduced risk of obesity, heart disease, some cancers and type two diabetes.

More: Whole Grain Bread recipes (21) Everyday Superfoods

More Energy

Whole grain bread is a good source of B vitamins, iron and healthy carbohydrates.

More: Whole Grain Bread recipes (21) Everyday Superfoods

Healthy Gut

Whole grain bread is high in dietary fibre which helps to feed “good” gut bacteria which has a number of health benefits.

More: Whole Grain Bread recipes (21) Everyday Superfoods

Feel Fuller for Longer

Compared to white bread, Whole grain has a lower GI which helps to regulate blood glucose levels, keeping us fuller for longer, and helping us eat fewer calories throughout the day!

More: Whole Grain Bread recipes (21) Everyday Superfoods

Be Healthier

Cucumbers are a good source of potassium.

More: Cucumber recipes (21) Everyday Superfoods

Healthy Gut

Cucumbers are a good source of fibre, which promote a regular bowel habit and is beneficial for digestive health.

More: Cucumber recipes (21) Everyday Superfoods

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Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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