Arugula, Fennel, and Parmesan Salad

Gluten Free
Health score
35%
Arugula, Fennel, and Parmesan Salad
45 min.
4
132kcal

Suggestions


Discover the vibrant flavors of our Arugula, Fennel, and Parmesan Salad, a delightful dish that perfectly balances freshness and sophistication. This gluten-free salad is not only a feast for the eyes but also a healthy addition to your meal repertoire, making it an ideal choice for a side dish, antipasti, or even a light snack.

Imagine the peppery bite of arugula mingling with the crisp, anise-like notes of fennel, all brought together by a zesty lemon dressing. The addition of thinly shaved Parmesan adds a rich, nutty flavor that elevates this salad to a whole new level. With just a handful of simple ingredients, you can create a dish that impresses at any gathering or serves as a refreshing complement to your favorite main course.

Ready in just 45 minutes, this salad is not only quick to prepare but also packed with nutrients, boasting only 132 calories per serving. Whether you're hosting a dinner party or simply looking for a healthy snack, this Arugula, Fennel, and Parmesan Salad is sure to please. So grab your mandoline and get ready to enjoy a burst of flavors that will leave your taste buds dancing!

Ingredients

  • 0.5 pound arugula 
  • tablespoons chicken broth 
  • medium fennel bulb (sometimes called anise)
  • tablespoon juice of lemon fresh
  • tablespoon olive oil extra virgin extra-virgin
  • oz parmesan fresh
  • small onion red coarsely chopped
  • 0.3 teaspoon sugar 

Equipment

  • bowl
  • whisk
  • mandoline
  • peeler

Directions

  1. Remove fronds, stalks, and tough outer layer from fennel. Halve bulb lengthwise and cut into paper-thin slices with a mandoline or other manual slicer.
  2. Whisk together broth, lemon juice, oil, sugar, and salt and pepper to taste in a large bowl.
  3. Add fennel, arugula, and onion, then toss together. Thinly shave enough Parmesan with a vegetable peeler to measure 1/4 cup.
  4. Serve salad sprinkled with Parmesan.
  5. Each serving about 79 calories and 4 grams fat.
  6. Self

Nutrition Facts

Calories132kcal
Protein21.86%
Fat49.73%
Carbs28.41%

Properties

Glycemic Index
50.27
Glycemic Load
2.34
Inflammation Score
-8
Nutrition Score
14.38434792472%

Flavonoids

Eriodictyol
0.81mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
3.82mg
Kaempferol
19.96mg
Myricetin
0.01mg
Quercetin
10.22mg

Nutrients percent of daily need

Calories:132.05kcal
6.6%
Fat:7.71g
11.85%
Saturated Fat:2.92g
18.28%
Carbohydrates:9.91g
3.3%
Net Carbohydrates:6.71g
2.44%
Sugar:5.12g
5.69%
Cholesterol:9.79mg
3.26%
Sodium:301.84mg
13.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.62g
15.24%
Vitamin K:101µg
96.19%
Vitamin A:1535.49IU
30.71%
Calcium:294.1mg
29.41%
Vitamin C:19.01mg
23.04%
Folate:77.76µg
19.44%
Manganese:0.34mg
16.8%
Phosphorus:165.68mg
16.57%
Potassium:509.85mg
14.57%
Fiber:3.2g
12.8%
Magnesium:45.88mg
11.47%
Iron:1.46mg
8.09%
Vitamin E:1.13mg
7.55%
Vitamin B2:0.13mg
7.47%
Vitamin B6:0.12mg
5.83%
Selenium:3.94µg
5.63%
Zinc:0.83mg
5.51%
Copper:0.1mg
4.94%
Vitamin B5:0.49mg
4.87%
Vitamin B1:0.05mg
3.43%
Vitamin B3:0.64mg
3.19%
Vitamin B12:0.17µg
2.86%
Source:Epicurious