Recipe description
July 26, 2026
Panzanella with whole-grain bread
A fiber-rich panzanella to support gentle gut balance.
Whole Grains
92%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from whole-grain bread and vegetables.
- Includes colorful plant foods that support dietary diversity.
- Balanced with olive oil and plant-based ingredients for steady energy.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Bread, whole grain
4
slice
Tomato
3
piece
Cucumber
1
piece
Basil
0.25
cup
Oil, olive
3
tablespoon
red onion
0.5
piece
Garlic
2
clove
Vinegar, red wine
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Cut the whole-grain bread into 1-inch cubes and let them sit out for 10 minutes to slightly dry out.
2
Chop the tomatoes, cucumber, and red onion into bite-sized pieces. Mince the garlic cloves.
3
In a large bowl, combine the chopped vegetables, minced garlic, and bread cubes.
4
Drizzle with olive oil and red wine vinegar. Season with salt and black pepper to taste.
5
Toss gently to combine, then let the mixture sit for 15-20 minutes to allow the bread to absorb the dressing.
6
Tear fresh basil leaves over the top and serve immediately.
More Recipes For Your Gut
Nutrition
395 kcal
Calories
8 g
Protein
42 g
Carbohydrates
7.5 g
Fiber
7 g
Sugar
23 g
Fat
3 g
Saturated fat
1.5 g
Salt
FAQ
Can I make this gluten-free?
Yes — substitute gluten-free bread. Dry bread slightly as directed; texture may differ.
How many servings does it yield?
2 servings. You can scale the quantities if you need more or less.
How should I store leftovers?
Store in an airtight container in the fridge for 1–2 days.
I’m sensitive to raw onion; can I omit it?
Yes, omit the onion or use a small amount of milder shallot if you like.
Is this dish vegan?
Yes, as written it’s vegan, but check the bread ingredients to ensure they’re dairy- and egg-free.
What if I don’t have fresh basil?
Use parsley or oregano, or leave it out.
Any easy flavor add-ins?
Capers, olives, or a pinch of red pepper flakes can be tasty additions.
Why soak the bread?
Soaking helps the bread absorb the dressing and creates a softer bite.
How should I serve it?
Serve at room temperature as a light lunch or side dish.
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