Panzanella Salad

Serves: 4
Prep: 5 minutes
Cook: 20 minutes

This fresh summery salad is perfect for any occasion!! Highlighting the very best of seasonal vegetables this salad is a low FODMAP version of an Italian classic. Delicious both on its own or as a side.


4 large red capsicum, deseeded and cut in half

1200 g 42.3 oz

4 slices sourdough Spelt bread*

164 g 5.8 oz

⅓ cup extra virgin olive oil

80 g 2.8 oz

Cherry tomatoes, halved

250 g 8.8 oz

Pitted kalamata olives, halved

100 g 3.5 oz

½ cup torn basil leaves

8 g 0.3 oz

1⅓  Tbsp balsamic vinegar

20 g 0.7 oz


  1. Place capsicum under the griller for 10-15 minutes, turning occasionally until skins blacken and blister. Turn occasionally. Place aside to cool.

  2. Brush bread with 1 tablespoon of oil. Place bread under the griller until lightly charred. Tear into bite-sized pieces.

  3. Peel capsicum over a bowl to save juice. Discard skins. Cut into 3cm wide strips.

  4. Place bread, capsicum, tomatoes, olives and basil in a large bowl.

  5. Season bread mixture with salt and pepper.

  6. Whisk remaining oil, vinegar and capsicum juice together. Season with salt and pepper. Pour dressing over salad.

  7. Toss salad gently and serve. 


  • This salad pairs nicely with cooked chicken or lamb.
*Monash University Certified low FODMAP sourdough spelt bread

Nutrition Information (per serve)
Energy 1642 Kj / 392 cal
Protein 10.50g
Carbohydrates 45.00g
Sugar 27.50g
Total Fat 21.80g
Saturated Fat 3.40g
Fibre 9.70g
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