Name: Grilled Panzanella
Prep time: 25 min
Cook time: 15 min
Total time: 40 min
Cuisine: Medditeranean
Ingredients: 4 cloves garlic, minced; 1/2 tsp. Dijon mustard; 2 Tbsp. white wine vinegar; 3/4 cup extra-virgin olive oil; 15 fresh basil leaves, chopped coarsely; 1 medium cucumber, seeded, washing into ½ -inch pieces; 3 large ripe tomatoes, cut into 1-inch cubes; 2 Tbsp. green olives, pitted and chopped (capers may be substituted); 1 medium red bell pepper, seeded and quartered; 1/2 large red onion, cut in half and then ¼- inch slices; 1/2 small loaf whole-grain Fresh or Italian bread, cut into 1-inch slices, halved; Salt and freshly ground black pepper, to taste

This content was last updated on February 20, 2020

Mediterranean cuisine packs a nutritious punch. Colorful vegetables, a dash of healthy fat, and a range of herbs and spices makes for flavorful and exciting dishes. It also calls for sensible portions and smart proportions of healthy foods, like our New American Plate, that can help you reduce your cancer risk. This Panzanella recipe features cancer-fighting vegetables, grilled and lightly marinated with garlic and basil. Pair with a light grilled fish for a full Mediterranean meal.

Ingredients

4 cloves garlic, minced
1/2 tsp. Dijon mustard
2 Tbsp. white wine vinegar
3/4 cup extra-virgin olive oil
15 fresh basil leaves, chopped coarsely
1 medium cucumber, seeded, washing into ½ -inch pieces
3 large ripe tomatoes, cut into 1-inch cubes
2 Tbsp. green olives, pitted and chopped (capers may be substituted)
1 medium red bell pepper, seeded and quartered
1/2 large red onion, cut in half and then ¼- inch slices
1/2 small loaf whole-grain Fresh or Italian bread, cut into 1-inch slices, halved
Salt and freshly ground black pepper, to taste

Per serving: 180 calories, 10 g total fat (1.5 g saturated fat, 0 g trans fat), 0 mg cholesterol, 20 g carbohydrates, 4 g protein, 1 g dietary fiber, 150 mg sodium, 4 g sugar, 0 g added sugar.

Directions

In mixing bowl, whisk garlic, mustard, vinegar, oil, salt and pepper and set aside.
In large bowl gently combine basil, cucumber, tomatoes and olives.
Brush bell peppers and onion slices on one side with oil mixture. Place oil side down on hot grill and cook for 3-4 minutes. Brush other side with oil mixture, turn over and cook an additional 3-4 minutes.
Remove from grill. On cutting board, slice peppers into ½ -inch slices and separate onion rings. Add to vegetables. Add oil mixture and toss to coat.
Toast both sides of bread until nicely browned.
On a serving platter layer bread and top with vegetables and basil mixture. Toss bread with vegetables if desired. Serve.

This recipe contains cancer fighting foods:

This recipe was specially crafted to support cancer prevention and survival. It adheres to AICR's Cancer Prevention Recommendations. Learn more about our recipe guidelines.

All Foods

Whole Grains

Garlic

Tomatoes

Recipes you might also love:

All Recipes

Brazilian Chicken with Black Beans

Take a break without leaving home by cooking up this exotic chicken dinner. Inspired by the traditional feijoada dish from Brazil, this stew...

100 minute recipe

Chickpea Crepes with Spinach and Mushroom Pesto

Whip up these crepes for a light and flavorful meal. What’s the secret behind these thin pancakes? They contain flour made from chickpeas called...

70 minute recipe

Smoky Jalapeño Hibiscus Cooler

Light, fruity, flavorful mocktails are so simple—and good. Thanks to fruit, sparkling water, spices and herbs, you can make this alcohol-free,...

5 minute recipe

We love to hear from the community! If you made the recipe, please choose a star rating, too.

There are no reviews yet. Be the first one to write one.

Digital Fundraising

Resources for...

Most Recent:

Programs

Commonly Searched:

Tools