Name: Low FODMAP Panzanella
Prep time: 10 min
Cook time: 8 min
Total time: 18 min
Ingredients: 4- ounces (115 g) sourdough bread bite-sized cubes; 5 tablespoons Garlic-Infused Oil, (made with olive oil, or purchased equivalent, divided); Kosher salt; Freshly ground black pepper; 2- pounds (910 g) very ripe beefsteak tomatoes, (cored and chopped); 8- ounces (225 g) fresh mozzarella ((I use small Ciliegine, torn into bite-sized pieces)); 2 (85 g total) Persian seedless mini cucumbers, ( trimmed and chopped crosswise); ½ cup (32 g) chopped scallions, (green parts only); 1 tablespoon drained, (brine-packed capers); 1/3 cup (10 g) fresh basil leaves, (chopped or torn); ¼ cup (8 g) fresh flat leaf parsley leaves (chopped or torn); 1 ½ tablespoons red wine vinegar; Generous ½ teaspoon Dijon mustard

What is Low FODMAP Panzanella? It is bread salad, and before I lose you here and you think that sounds odd, let me entice you.

overhead Low FODMAP Panzanella with Tomatoes, Cucumbers & basil in a glass pedestal dish with wooden servers alongside

Cubes of sourdough bread, tossed in garlic-infused olive oil and lightly toasted, combined with farm-fresh juicy tomatoes, crunchy cucumbers, fresh basil and mozzarella, all dressed in a red wine vinaigrette –and it gets better after it sits for a while – which means it is a fantastic salad for entertaining, yet it is easy enough for a weeknight.

Or, Try The Grill

A variation that we love is to brush slices of bread with the garlic-infused olive oil and toast the bread over a hardwood charcoal fire. The smoky flavor adds an entirely new dimension to the dish. We make this version in the summer all the time when the grill is going.

Make It Fresh

Panzanella is best made when tomatoes are ripe. Really ripe. Perfectly ripe. They must be super juicy – choose one’s that are heavy for their size – and they should have exceptional flavor. (Time to make our Caprese, too.)

vertical low FODMAP Panzanella with Tomatoes, Cucumbers & Basil in glass pedestal dish on the deck

This is the time to shop at the farmers market – or if you grow tomatoes (or your neighbor does), this is the recipe to make.

Low FODMAP, Top to Bottom

Beefsteak tomatoes and cucumbers have both shown no detectable FODMAPs during lab testing.

overhead Low FODMAP Panzanella with Tomatoes, Cucumbers & basil in a glass pedestal dish with wooden servers alongside-2

Persian cucumbers, sometimes called mini seedless cucumbers (see below), are small, slender cucumbers that have very few, if any, seeds. Their skin is tender enough to leave on, which we like. You could use other cucumbers in a total of 6-ounces (170 g); just make sure to seed and you might have to peel, depending.

Sourdough bread – real wheat-based sourdough bread – is low FODMAP. Surprised?

While wheat contains fructans (a FODMAP), the fructans are largely consumed during a long fermentation, leaving the resulting bread low FODMAP. Note that the presence of yeast on the ingredient list does not necessarily mean anything.

It should go without saying that this dish is not gluten-free.

I do not recommend making this with GF bread. I have not found an equivalent that will provide the desired chewy texture and sour wheat flavor as traditional sourdough, but this is your choice.

Low FODMAP Panzanella with Tomatoes, Cucumbers & basil in a glass pedestal dish

This Low FODMAP Panzanella is a traditional recipe that is so easy, even non-cooks will have success.

Try it when tomatoes are ripe!

5 from 1 vote