Fennel and Spinach Salad

25 Reviews
88% would make this recipe again

Fennel and spinach with an orange vinaigrette.

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Soaking : 30 min Preparation : 15 min Standing : 10 min
190 calories/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 1/2 cup
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] 0.2 g
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 (150 g)

Amount

% Daily Value

Calories

190

Fat

17 g

27 %

Saturated 2.3 g
+ Trans 0 g

12 %

Cholesterol

0 mg

Sodium

270 mg

11 %

Carbohydrate

10 g

3 %

Fibre

3 g

12 %

Sugars

1 g

Net Carbs

7 g

Protein

2 g

Vitamin A

59 %

Vitamin C

38 %

Calcium

7 %

Iron

15 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 1
Fats 3 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

25 Reviews (24 with rating only) 88% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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november 26, 2010 | I would make this recipe again

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

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