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Classic Italian Panzanella Salad

This classic bread and tomato salad pairs well with any roasted meat or poultry entrée. Double the recipe and it can also make a great side dish at your holiday feast this year!

Nutrition Facts

Serving Size: 1/4 of recipe

  • Calories 160
  • Carbohydrate 20 g
  • Protein 4 g
  • Fat 8 g
  • Saturated Fat 1.2 g
  • Sugar 4 g
  • Dietary Fiber 3 g
  • Cholesterol 0 mg
  • Sodium 455 mg
  • Potassium 415 mg

This Recipe Serves 4


2 medium tomatoes, cut into 1-inch cubes, (or 2 cups cherry tomatoes, cut in half)
½ teaspoon fine sea salt
2 cups good quality Italian bread, such as multigrain Ciabatta
1 cup cucumber, quartered lengthwise, and thinly sliced (about ½ of an English cucumber)
2 stalks celery, sliced 1/2-inch thick
1 small red onion, cut in half and thinly sliced
¼ teaspoon freshly ground black pepper
2 tablespoons red wine vinegar
2 tablespoons extra virgin olive oil
½ cup fresh basil leaves, torn into strips
1 cup flat Italian parsley leaves, roughly chopped


  1. Place tomatoes in large salad bowl and sprinkle with salt. Let stand 5 minutes.
  2. Break up bread and add to tomatoes. Add remaining salad ingredients and mix well.

Dietitian Tip: When choosing which bread to use in this recipe, look for one that has whole grain wheat flour listed first on the ingredient list.

From The Stress-Free Diabetes Kitchen by Barbara Seelig-Brown

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Stress-Free Meals

A day of low-stress meals and snacks - perfect for the holidays and winter time in general.

See Meal Plan