Italian · Lunch
Bread and Tomato Salad (High-Protein)
Panzanella salad built on toasted sourdough and ripe tomatoes with canned tuna and cannellini beans for protein, tossed with cucumber, red onion, and basil in a red wine vinegar dressing, finished with pecorino romano. Cold salad, no cooking beyond toasting bread, savoury and briny.
$5
15 minsPrep
5 minsCook
20 minsTotal
EasyLevel
Nutrition per serving
517Calories
56.2gProtein
14.1gFat
44.8gCarbs
8.2gSugar
8.9gFiber
1284mgSodium
65mgChol
3.2gSat Fat
1180mgPotassium
270mgCalcium
4.8mgIron
8.6mcgVitamin B12
22mgVitamin C
protein-rich
high-fiber
low-cholesterol
high-protein
Instructions
1
Prep
Tear sourdough into rough 1-inch cubes. Dice tomato, cucumber, and red onion. Drain the tuna.
2
Toast
Heat a dry skillet over medium heat. Toast bread cubes with 1 tsp olive oil for 4–5 minutes, tossing often, until golden.
3
Rest
Spread toasted bread on a plate and cool 10 minutes.
4
Toss
Combine tomato, cucumber, red onion, cannellini beans, cooled bread, tuna, and basil. Whisk remaining olive oil, red wine vinegar, salt, and pepper; pour over and toss gently.
5
Plate
Top with shaved pecorino romano and serve.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz200g, about 1 can drained canned tuna in water
- 5.2 oz75g, about 1/2 cup cannellini beans, cooked
- 4 oz112g sourdough bread
- 2 tbsp30g olive oil
- 11 oz150g, about 1 medium tomato
- 5 oz70g, about 1/3 medium cucumber
- 4 tbsp40g red onion
- 1212 basil leaves
- 1 oz28g pecorino romano
- 3 tbsp44ml red wine vinegar
- 1/2 tsp1/2 tsp salt
- 1/4 tsp1/4 tsp black pepper
