Panzanella is a traditional Tuscan bread salad that showcases the ingenuity of Italian cuisine in transforming stale bread into a delicious dish. Originating from the peasant culture of using leftover bread, Panzanella combines simple ingredients like tomatoes, cucumbers, onions, basil, olive oil, and vinegar to create a refreshing and flavorful salad.

The history of Panzanella dates back centuries when it was a staple among Tuscan farmers and laborers who needed nourishing meals that could be made from readily available ingredients. The use of stale bread soaked in the juices of fresh vegetables not only added texture but also made the dish satisfying and filling.

Over time, Panzanella has evolved into a beloved Italian classic, enjoyed for its rustic charm and vibrant flavors. It has gained popularity beyond Tuscany and is now cherished worldwide as a delightful summer salad that celebrates the simplicity and richness of Mediterranean cuisine.

For Panzanella, you'll need:

Ingredients

- Stale bread (preferably Tuscan or Italian bread)

- Ripe tomatoes

- Cucumbers

- Red onion

- Fresh basil

- Extra virgin olive oil

- Red wine vinegar

- Salt and pepper to taste

Method

1. Tear the stale bread into bite-sized pieces and place them in a large mixing bowl.

2. Cut the tomatoes and cucumbers into chunks, thinly slice the red onion, and chop the fresh basil.

3. Add the tomatoes, cucumbers, red onion, and basil to the bowl with the bread.

4. Drizzle extra virgin olive oil and red wine vinegar over the ingredients.

5. Season with salt and pepper to taste.

6. Gently toss everything together until the bread absorbs the juices and the flavors meld.

7. Let the Panzanella sit for about 15-20 minutes to allow the flavors to develop.

8. Serve the Panzanella chilled or at room temperature, garnished with additional basil leaves if desired.

Nutrition Value:

1. Stale Bread (preferably Tuscan or Italian bread):

  - Calories: Varies based on the type and size of bread, typically around 70-100 calories per slice.

  - Carbohydrates: Provides energy, around 15-20 grams per slice.

  - Protein: Low protein content, approximately 2-4 grams per slice.

  - Fat: Low fat content, usually less than 1 gram per slice.

  - Sodium: Varies but generally low, around 100-200 milligrams per slice.

  - Cholesterol: Typically cholesterol-free.

  - Nutritional Benefit: Good source of carbohydrates for energy, dietary fiber for digestive health (especially if whole grain), and some B vitamins.

2. Ripe Tomatoes:

  - Calories: About 20-30 calories per medium-sized tomato.

  - Carbohydrates: Around 4-5 grams per tomato.

  - Protein: Small amount, about 1 gram per tomato.

  - Fat: Negligible fat content.

  - Sodium: Low sodium content, approximately 5-10 milligrams per tomato.

  - Cholesterol: Cholesterol-free.

  - Vitamins and Minerals: Rich in vitamin C, vitamin A, potassium, and antioxidants like lycopene.

  - Nutritional Benefit: Supports immune function, skin health, and provides antioxidants that may reduce the risk of certain diseases.

3. Cucumbers:

  - Calories: Very low, about 15 calories per cup of sliced cucumbers.

  - Carbohydrates: Minimal, around 3-4 grams per cup.

  - Protein: Low protein content, less than 1 gram per cup.

  - Fat: Negligible fat content.

  - Sodium: Low sodium, approximately 2-3 milligrams per cup.

  - Cholesterol: Cholesterol-free.

  - Vitamins and Minerals: Contains vitamin K, vitamin C, potassium, and antioxidants.

  - Nutritional Benefit: Hydrating, supports skin health, and provides essential nutrients with very few calories.

4. Red Onion:

  - Calories: About 40-50 calories per medium-sized onion.

  - Carbohydrates: Around 10-12 grams per onion.

  - Protein: Low protein content, approximately 1-2 grams per onion.

  - Fat: Minimal fat content.

  - Sodium: Low sodium, approximately 2-3 milligrams per onion.

  - Cholesterol: Cholesterol-free.

  - Vitamins and Minerals: Contains vitamin C, vitamin B6, folate, potassium, and antioxidants.

  - Nutritional Benefit: Supports immune function, heart health, and provides antioxidants that may have anti-inflammatory effects.

5. Fresh Basil:

  - Calories: Very low, about 1-2 calories per tablespoon.

  - Carbohydrates: Minimal, less than 1 gram per tablespoon.

  - Protein: Negligible protein content.

  - Fat: Minimal fat content.

  - Sodium: Low sodium, approximately 1-2 milligrams per tablespoon.

  - Cholesterol: Cholesterol-free.

  - Vitamins and Minerals: Rich in vitamin K, vitamin A, vitamin C, and antioxidants.

  - Nutritional Benefit: Anti-inflammatory properties, supports digestion, and provides vitamins and minerals with minimal calories.

6. Extra Virgin Olive Oil:

  - Calories: High calorie, around 120 calories per tablespoon.

  - Carbohydrates: No carbohydrates.

  - Protein: No protein.

  - Fat: High in healthy monounsaturated fats, about 14 grams per tablespoon.

  - Sodium: No sodium.

  - Cholesterol: Cholesterol-free.

  - Vitamins and Minerals: Contains vitamin E, vitamin K, and antioxidants.

  - Nutritional Benefit: Supports heart health, reduces inflammation, and provides essential fatty acids.

7. Red Wine Vinegar:

  - Calories: Low calorie, about 3 calories per tablespoon.

  - Carbohydrates: Minimal, less than 1 gram per tablespoon.

  - Protein: Negligible protein content.

  - Fat: No fat content.

  - Sodium: Low sodium, approximately 2-3 milligrams per tablespoon.

  - Cholesterol: Cholesterol-free.

  - Vitamins and Minerals: May contain trace amounts of potassium and antioxidants.

  - Nutritional Benefit: Adds flavor without adding significant calories, may have some antioxidant properties.

8. Salt and Pepper:

  - Calories: Negligible, essentially calorie-free.

  - Carbohydrates: No carbohydrates.

  - Protein: No protein.

  - Fat: No fat.

  - Sodium: Provides sodium, use sparingly for health.

  - Cholesterol: Cholesterol-free.

  - Nutritional Benefit: Adds flavor, but excessive salt intake may contribute to high blood pressure; pepper adds a negligible amount of nutrients but enhances taste.