Fennel and Spinach Salad

Fennel and Spinach Salad

Fennel and spinach with an orange vinaigrette.

4 servings
Soaking 30 min
Preparation 15 min

Standing 10 min

200 calories per serving 


Ingredients

1/2 red onions, finely chopped   80 g
1 fennels, thinly sliced   360 g
10 cups baby spinach   160 g
20 black olives   8 tbsp
1/4 cup orange juice   65 mL
1 1/2 tbsp lemon, freshly squeezed   1/2 lemon
1/4 cup extra virgin olive oil   65 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

A mandolin will make slicing easier.

Method

  1. Finely chop the onion, then put it in a small bowl and cover it with water and a few drops of vinegar. Let it soak for 30 min (you may leave it up to overnight in the refrigerator). This makes the raw onion easier to digest and crispier.
  2. Prepare the fennel : Trim and discard the stalk and feathery leaves. Also discard any tough outer layers of the bulb, then thinly slice the fennel bulb crosswise using a mandolin. Put the slices in a salad bowl.
  3. Prepare the spinach and add it to the bowl. Stir in the olives.
  4. Pour the orange juice in a separate small bowl. Pour in the lemon juice and olive oil. Add salt and pepper to taste, then beat well using a fork, until the vinaigrette is emulsified. Pour it over the salad and toss well.
  5. Let stand 10 min before serving.

Nutrition Facts Table

Nutrition Facts

per 1 serving (170g)

Amount

% DV*

* DV = Daily Value

Calories

200

Fat

17 g

27 %

Saturated 2.5 g
+ Trans 0 g

12 %

Cholesterol

0 mg

Sodium

280 mg

11 %

Carbohydrate

11 g

4 %

Fibre

4 g

15 %

Sugars

1 g

Protein

2 g

Vitamin A

60 %

Vitamin C

40 %

Calcium

8 %

Iron

15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Added Sugar
Source of :
Calcium, Copper, Fibre, Vitamin B2, Vitamin B6
Good source of :
Iron, Magnesium, Manganese, Potassium, Vitamin C
Excellent source of :
Folacin, Vitamin A, Vitamin E, Vitamin K

More info


This recipe is in the following categories: Vegetables | First courses/Appetizers | Salads | Side dishes | Diabetes-friendly | Halal | High Iron | Kosher | Vegan | Vegetarian | No Cook

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