Panzanella (Bread-Free, Summer Veg & Tomatoes)

Panzanella (Bread-Free, Summer Veg & Tomatoes)

Classic panzanella started with stale bread and onions; modern versions center on tomatoes. This riff skips the bread entirely to let the summer produce shine—quick corn and blistered shishitos meet juicy tomatoes, crunchy cukes, briny olives, basil, and a shallot–red wine vinegar bite.

Shown with broccoli and a chicken breast on the side.

Ingredients

• 1 ear corn, kernels cut from cob
• 2 heirloom tomatoes, large dice
• 5 shishito peppers, stem removed, sliced on a bias
• 1 cucumber, medium dice
• 2 oz green olives, pitted & roughly chopped
• 1 shallot, very thinly sliced
• 2 Tbsp red wine vinegar
• 1 bunch fresh basil, leaves picked
• 4 Tbsp grapeseed oil (split: corn + peppers)
• 1 Tbsp extra-virgin olive oil (for tossing)
• Kosher salt & black pepper

Method

1. Quick pickle: Stir the shallot with the red wine vinegar; let it sit while you cook.
2. Corn: Heat 2 Tbsp grapeseed oil in a nonstick skillet over medium-high until shimmering. Add corn, salt & pepper; cook 2–4 min until tender. Tip into a large bowl.
3. Shishitos: Add the remaining 2 Tbsp grapeseed oil to the skillet; sauté peppers 1–2 min until lightly blistered. Season and add to the bowl.
4. Toss: Add tomatoes, cucumber, olives, basil, the olive oil, and the shallot–vinegar. Toss to coat; season to taste. Serve immediately.

Mediterranean Diet Points (per serving, approx.)

• Vegetables: ~½ point (corn*, cucumber, peppers, shallot, basil).
• Fruit: ~½ point (tomatoes + olives).
• Whole grains: 0 points (this version is bread-free; corn here is a starchy vegetable, not a whole grain).

*Corn counts as a starchy vegetable in this context.

Nutrition (estimates)

Calculated for the full batch divided into 4 servings, using: 1 ear corn, 2 large tomatoes, 1 cucumber, 5 shishitos, 1 shallot, 2 oz green olives, 2 Tbsp red wine vinegar, 4 Tbsp grapeseed oil + 1 Tbsp olive oil, basil, salt/pepper. Brands and produce sizes vary; olives and added salt drive sodium.

*Use lower-sodium olives (and season lightly) to keep sodium down. To lighten calories, reduce total oil to 3 Tbsp.

Classic Panzanella (Tomato–Cucumber–Basil) — with Stale Bread or DIY Croutons

Classic Panzanella (Tomato–Cucumber–Basil) — with Stale Bread or DIY Croutons

This is the classic bread salad: tomatoes make the “dressing,” the bread soaks it up, the basil perfumes everything. Use truly day-old bread (or quick-dry your own) so it softens without turning mushy.

Ingredients

• 4 cups (≈200 g) day-old country bread, 1-inch cubes (or quality croutons)
• 1 Tbsp extra-virgin olive oil (for DIY croutons; optional)
• 2 heirloom tomatoes, large dice + all their juices
• 1 cucumber, medium dice
• 5 shishito peppers, sliced on a bias (or 1 small bell pepper), optional
• 2 oz green olives, pitted & roughly chopped
• 1 bunch fresh basil, leaves torn
• 1 shallot, very thinly sliced
• 2 Tbsp red wine vinegar
• 1 ear corn, kernels cut from cob, optional (see note)
• 1 Tbsp extra-virgin olive oil, to toss
• Kosher salt & black pepper

Method

1. Quick pickle: Stir shallot with vinegar; let sit while you prep.
2. Dry the bread: If it isn’t stale, toss with 1 Tbsp olive oil and toast at 350°F for 8–10 min until edges are dry but centers still springy.
3. Optional veggies: Briefly sauté corn (2–3 min) and/or blister shishitos (1–2 min). Cool.
4. Tomato base: In a big bowl combine tomatoes + their juices, salt, and pepper. Wait 3 minutes to draw more juice.
5. Hydrate: Add bread, the shallot + its vinegar, and 1 Tbsp olive oil. Toss well and rest 5–10 minutes to soak.
6. Finish: Fold in cucumber, olives, basil, and optional corn/peppers. Adjust seasoning; serve right away.

Bread should be pleasantly saturated, not soggy. If things look dry, add a splash more vinegar and a drizzle of oil.

Mediterranean Diet Points (per serving, approx.)

• Vegetables: ~½ point (cucumber, peppers, shallot, basil; corn if using counts as starchy veg).
• Fruit: ~½ point (tomatoes + olives).
• Grains:
  • Whole-grain bread: ≈ 1 point (this recipe yields ~1.8–2.0 oz bread per serving).
  • Refined bread/croutons: 0 points.

Nutrition (estimates)

Based on 4 servings. “Base salad” uses tomatoes, cucumber, olives, basil, shallot, 2 Tbsp vinegar, and 1 Tbsp olive oil (plus optional veg oils omitted). Bread adds calories/carbs; DIY croutons add a bit more fat.

*Olives and added salt drive sodium. To lighten calories, reduce total oil or use part whole-grain, part beans (e.g., a handful of chickpeas) for extra fiber/protein.