Arugula and Fennel Salad with Lemon-Herb Vinaigrette

Vegetarian
Gluten Free
Health score
45%
Arugula and Fennel Salad with Lemon-Herb Vinaigrette
40 min.
2
556kcal

Suggestions

Ingredients

  • 0.3 cup almonds sliced
  • 1.5 cups arugula 
  • 2 servings pepper black freshly ground
  • 0.5 cup champagne vinegar 
  • 3  cipollini onions peeled
  • 2 small bulbs fennel sliced
  • 1 bunch chives fresh chopped
  • 1 sprig rosemary fresh
  • 5 sprigs thyme leaves fresh
  • 2 cloves garlic 
  • 8  grape tomatoes halved
  • 0.5 cup jack cheese grated for garnish
  • 2  juice of lemon juiced
  • 1.3 cups olive oil 
  • 2 servings salt 
  • 1  shallots diced finely
  • 1 teaspoon sugar 

Equipment

  • food processor
  • bowl
  • frying pan
  • sauce pan
  • blender

Directions

  1. Put a small saucepan, filled halfway with water, over medium heat and bring to a simmer. Stir in the sugar and a pinch of salt.
  2. Add the onions and poach until fork tender.
  3. Remove the onions from the water to a small bowl and cool. Halve the onions and set aside.
  4. Meanwhile, make the vinaigrette: Chop the garlic and shallot in a food processor or blender.
  5. Add the thyme and rosemary leaves and pulse to combine.
  6. Add the vinegar, lemon zest and juice, and a pinch of salt and pepper. With the motor running, slowly pour in the olive oil until the mixture is emulsified.
  7. Pour the mixture into a bowl and stir in the chives. Season with salt and pepper, to taste, and set aside.
  8. Heat a small saute pan over medium-low heat.
  9. Add the sliced almonds and toast for 3 to 4 minutes. Stir them so they don't burn!
  10. Remove from the heat and let cool.
  11. To assemble the salad, put the arugula in a large bowl, add the toasted almonds, grape tomatoes, fennel, cipollini onions, and a few spoonfuls of dressing.
  12. Add more dressing, to taste, and season with salt and pepper, if needed.
  13. Serve the salad on chilled plates and garnish the top with cheese

Nutrition Facts

Calories556kcal
Protein10.15%
Fat66.07%
Carbs23.78%

Properties

Glycemic Index
215.55
Glycemic Load
8.63
Inflammation Score
-10
Nutrition Score
29.71826068733%

Flavonoids

Cyanidin
0.28mg
Catechin
0.15mg
Epigallocatechin
0.3mg
Epicatechin
0.07mg
Eriodictyol
2.56mg
Naringenin
0.52mg
Apigenin
0.19mg
Luteolin
1.31mg
Isorhamnetin
3.34mg
Kaempferol
5.84mg
Myricetin
0.15mg
Quercetin
11.44mg

Nutrients percent of daily need

Calories:555.95kcal
27.8%
Fat:42.16g
64.86%
Saturated Fat:9.84g
61.53%
Carbohydrates:34.13g
11.38%
Net Carbohydrates:22.09g
8.03%
Sugar:17.14g
19.04%
Cholesterol:25.14mg
8.38%
Sodium:502.36mg
21.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.57g
29.15%
Vitamin K:190.39µg
181.32%
Vitamin C:58.13mg
70.46%
Vitamin E:8.73mg
58.21%
Manganese:1.07mg
53.75%
Fiber:12.04g
48.18%
Calcium:432.15mg
43.21%
Potassium:1467.99mg
41.94%
Phosphorus:356.51mg
35.65%
Vitamin A:1665.82IU
33.32%
Folate:115.04µg
28.76%
Magnesium:109.21mg
27.3%
Vitamin B2:0.38mg
22.32%
Iron:3.99mg
22.16%
Copper:0.4mg
20.06%
Vitamin B6:0.37mg
18.5%
Zinc:2.11mg
14.09%
Vitamin B3:2.57mg
12.86%
Selenium:7.13µg
10.18%
Vitamin B5:0.93mg
9.29%
Vitamin B1:0.12mg
8.24%
Vitamin B12:0.23µg
3.91%
Vitamin D:0.17µg
1.13%