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Fennel and Spinach Salad

21 Reviews
90% would make this recipe again

Fennel and spinach with an orange vinaigrette.

Brining : 30 min Preparation : 15 min Standing : 10 min
200 calories/serving
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Diabetes-friendly

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
salt [optional]
ground pepper to taste [optional]

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

per 1 Serving (170g)

Amount

% Daily Value

Calories

200

Fat

17 g

27 %

Saturated 2.3 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

59 %

Vitamin C

41 %

Calcium

8 %

Iron

16 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ¾ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
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
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 1
Fats 3 ½

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Members' Reviews

21 Reviews (20 with rating only ) 90% would make this recipe again
Kittykat1971
november 26, 2010 | I would make this recipe again

Lovely fresh tasting and the fennel does NOT overpower which is good.

Useful 1

This recipe is in the following categories

Vegetables | Side dishes | Salads | First courses/Appetizers | High Iron | Vegan | Vegetarian | Halal | Kosher | Diabetes-friendly | No Cook

Top Reviews

View All Reviews
Kittykat1971
november 26, 2010 | I would make this recipe again

Lovely fresh tasting and the fennel does NOT overpower which is good.

Useful 1