I used to think “healthy eating” meant boring, bland food. Then I discovered the vibrant, sun-drenched flavors of the Mediterranean, and everything changed! It’s not a restrictive diet; it’s a lifestyle filled with incredible flavors, fresh ingredients, and pure joy. This amazing Mediterranean salad recipe is the perfect example of that philosophy. It’s a hearty, satisfying Tuscan-inspired salad that’s bursting with juicy tomatoes, crunchy homemade croutons, creamy white beans, and the most delicious herb vinaigrette. It’s the kind of meal that makes you feel good from the inside out.
Why You’ll Love This Mediterranean Salad Recipe
- So Much Flavor: It’s savory, tangy, and packed with fresh herbs.
- Heart-Healthy & Satisfying: Loaded with healthy fats, fiber, and plant-based protein to keep you full and energized.
- Ready in About 30 Minutes: It comes together quickly, making it perfect for a weeknight dinner or a lovely lunch.
- Simple, Whole-Food Ingredients: It uses easy-to-find ingredients that are staples of the Mediterranean way of eating.
The Building Blocks of Mediterranean Flavor
The magic of this salad comes from combining a few high-quality, simple ingredients. It’s a classic approach in Mediterranean cooking!
Extra Virgin Olive Oil
The star of any true Tuscan salad with vinaigrette is a good quality extra virgin olive oil. We use it for both the croutons and the dressing. It provides a fruity, slightly peppery flavor that’s absolutely packed with heart-healthy monounsaturated fats. Don’t skimp on this—a good EVOO makes all the difference!
Cannellini Beans
I absolutely love adding cannellini beans to this dish. They make this a fantastic white bean salad Mediterranean style that’s incredibly satisfying. The beans add a creamy texture and a wonderful boost of plant-based protein and fiber, making this salad a complete meal. Plus, they are a budget-friendly staple you can always keep in your pantry.
Here is the recipe you’ve been waiting for!
Tuscan Sun Panzanella with White Beans & Herbs
Ingredients
For the Whole-Grain Croutons:
- 5 ounces approx. 4 cups cubed 100% whole-wheat sourdough or other crusty whole-grain bread, preferably a day old
- 2 tablespoons extra-virgin olive oil
- ¼ teaspoon garlic powder
- ¼ teaspoon dried oregano
For the Herb-Infused Vinaigrette:
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon fresh lemon juice
- 1 teaspoon Dijon mustard
- 2 large cloves garlic finely minced
- 1 tablespoon fresh oregano chopped
- 1 tablespoon fresh basil chopped
- ½ teaspoon freshly ground black pepper
For the Salad Assembly:
- ½ medium red onion very thinly sliced
- 1 pound cherry or grape tomatoes halved
- 1 pound mixed heirloom tomatoes cut into bite-sized wedges
- 1 large English cucumber thinly sliced into half-moons
- 1 medium yellow bell pepper seeded and diced
- 1 15-ounce can cannellini beans, rinsed and thoroughly drained
- ¼ cup fresh basil leaves roughly torn for garnish
Instructions
- Prepare the Croutons: Preheat your oven to 400°F (200°C). Place the bread cubes on a large, rimmed baking sheet. In a small bowl, whisk together 2 tablespoons of olive oil, the garlic powder, and dried oregano. Drizzle over the bread and toss until evenly coated. Bake for 10-12 minutes, tossing halfway through, until crisp and golden brown. Let cool completely on the pan.
- Make the Vinaigrette: While the croutons bake, combine all vinaigrette ingredients (3 tablespoons olive oil, vinegar, lemon juice, Dijon, minced garlic, fresh herbs, and pepper) in a small bowl or a glass jar. Whisk or shake vigorously until well combined and emulsified.
- Macerate the Onion: Add the thinly sliced red onion to the vinaigrette and stir. Set aside for at least 10 minutes to allow the onion to soften and absorb the flavors.
- Assemble the Base: On a large serving platter, arrange the cherry tomatoes, heirloom tomatoes, cucumber, and yellow bell pepper.
- Layer the Salad: Scatter about half of the cooled croutons and all of the rinsed cannellini beans over the vegetables.
- Dress and Serve: Give the vinaigrette a final stir. Using a fork, lift the onions from the dressing and sprinkle them over the salad, then drizzle the remaining vinaigrette evenly over everything. Top with the remaining croutons and fresh basil. For the best flavor, let the salad rest for 20 minutes at room temperature before serving.
Notes
- Bread Choice: Using a sturdy, day-old whole-wheat bread is essential. A fresh, soft loaf will become soggy too quickly. If your bread is very fresh, toast the slices lightly before cubing them.
- Ingredient Variations: While cannellini beans are an excellent creamy addition, chickpeas or Great Northern beans would also work well in this recipe.
- Make-Ahead Tip: The croutons and the vinaigrette can be prepared up to a day in advance. Store the croutons in an airtight container at room temperature and the vinaigrette in the refrigerator. Assemble the salad just before you plan to serve it for the best texture.
Nutrition Facts
Per serving: 1/6 of the recipe- Calories: 257 kcal
- Total Fat: 12.3 g
- Saturated Fat: 1.8 g
- Sodium: 176 mg
- Total Carbohydrates: 31 g
- Dietary Fiber: 7.5 g
- Total Sugars: 5 g (0 g added sugar)
- Protein: 7 g
My Top Tips for a Perfect Result
- Use Day-Old Bread: This is the secret to a great healthy Panzanella salad recipe! Stale, dry bread soaks up the vinaigrette without turning into mush, creating the perfect chewy-but-crisp croutons.
- Don’t Skip the Rest: Letting the salad sit for about 20 minutes before serving is a game-changer. This gives the flavors time to meld and the croutons a chance to soften just enough.
- Salt Your Tomatoes: For an extra flavor boost, you can lightly salt your chopped tomatoes and let them sit for 15 minutes in a colander. This draws out their juice, which you can then add to your vinaigrette for an even richer tomato flavor!
Frequently Asked Questions (FAQ)
1.Is Panzanella salad healthy?
Traditionally, Panzanella can be a bit heavy on refined bread. However, this version is absolutely a healthy Panzanella salad recipe! We use 100% whole-wheat bread for more fiber, add protein-rich cannellini beans, and load it up with fresh veggies. The dressing is also made with heart-healthy extra virgin olive oil.
2.What can I serve with this salad?
This salad is hearty enough to be a standalone meal for lunch. For a more substantial dinner, it pairs beautifully with grilled chicken, salmon, or a simple piece of flaky white fish.
3.Can I make this ahead of time?
You can definitely prep the components ahead! The croutons can be made a day or two in advance and stored in an airtight container. The vinaigrette can also be made and stored in the fridge. I recommend assembling the salad just before serving to keep everything fresh and prevent the croutons from getting too soggy.
A Taste of the Good Life
This salad is more than just a meal; it’s a celebration of fresh, delicious food that nourishes your body and soul. It proves that eating well can be a joyful and delicious experience, not a chore.
I hope you’ll give this Mediterranean salad recipe a try and let me know what you think in the comments below!
