Arugula, Satsuma, and Fennel Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
27%
Arugula, Satsuma, and Fennel Salad
45 min.
4
150kcal

Suggestions


Discover the vibrant flavors of our Arugula, Satsuma, and Fennel Salad, a delightful dish that perfectly balances freshness and zest. This salad is not only a feast for the eyes with its colorful ingredients, but it also offers a refreshing taste that will awaken your palate. Ideal for those seeking a vegetarian, vegan, gluten-free, and dairy-free option, this salad is a versatile addition to any meal.

Imagine the peppery bite of arugula mingling with the sweet, juicy segments of satsuma oranges, complemented by the crispness of thinly sliced fennel and the subtle sweetness of small onions. Each bite is a harmonious blend of textures and flavors, making it a perfect side dish, antipasti, or even a light snack. The homemade dressing, crafted from freshly squeezed orange juice and high-quality extra-virgin olive oil, elevates this salad to a new level of deliciousness.

Ready in just 45 minutes, this salad serves four and is a fantastic way to impress your guests or simply enjoy a healthy meal at home. With only 150 calories per serving, you can indulge guilt-free while nourishing your body with wholesome ingredients. Whether you're hosting a dinner party or looking for a quick and satisfying dish, this Arugula, Satsuma, and Fennel Salad is sure to become a favorite in your culinary repertoire.

Ingredients

  • ounce arugula dry washed stemmed
  • servings olives green black
  • cups fennel bulb very thin sliced quartered
  •  navel oranges 
  • 0.5 cup olive oil extra-virgin
  • 0.3 teaspoon pepper freshly ground to taste
  • 0.5 teaspoon salt to taste
  • 0.5 cup onion sweet very thin sliced
  • 0.3 cup citrus champagne vinegar 

Equipment

  • bowl
  • frying pan
  • knife
  • whisk
  • cutting board

Directions

  1. Slice off top and bottom of each orange with a serrated fruit knife or sharp paring knife, removing some flesh with the peel, and reserve. With flat end of orange on a cutting board, cut off peel with a sawing motion from top to bottom, working all the way around oranges. Working over a bowl to collect juice, cut between membranes to separate orange segments, and set aside.
  2. Squeeze juice from orange tops, bottoms, and membranes into bowl (you should have about 1/2 cup), and strain into a saut pan.
  3. Add vinegar, and bring to a boil over medium-high heat. Reduce heat to low, and simmer until reduced to about 1/4 cup, about 7 minutes.
  4. Pour hot liquid into a bowl, and whisk in olive oil in a slow, steady stream. Stir in salt and pepper.
  5. Toss arugula with fennel, onion, and 1/4 cup of dressing. Divide among 4 plates, and divide reserved orange segments among plates.
  6. Drizzle with additional dressing, and top with olives.
  7. Serve immediately.

Nutrition Facts

Calories150kcal
Protein6.84%
Fat50.2%
Carbs42.96%

Properties

Glycemic Index
27.25
Glycemic Load
1.48
Inflammation Score
-8
Nutrition Score
14.473043545433%

Flavonoids

Epigallocatechin 3-gallate
0.02mg
Eriodictyol
0.7mg
Hesperetin
15.31mg
Naringenin
4.97mg
Apigenin
0.02mg
Luteolin
0.64mg
Isorhamnetin
1.52mg
Kaempferol
12.6mg
Myricetin
0.23mg
Quercetin
6mg

Nutrients percent of daily need

Calories:149.67kcal
7.48%
Fat:8.95g
13.77%
Saturated Fat:1.25g
7.84%
Carbohydrates:17.23g
5.74%
Net Carbohydrates:12.23g
4.45%
Sugar:10.35g
11.5%
Cholesterol:0mg
0%
Sodium:649.81mg
28.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.75g
5.49%
Vitamin K:83.4µg
79.43%
Vitamin C:55.55mg
67.33%
Vitamin A:1180.74IU
23.61%
Folate:81.01µg
20.25%
Fiber:5g
20.01%
Potassium:556.9mg
15.91%
Manganese:0.3mg
14.87%
Vitamin E:2.18mg
14.54%
Calcium:134.86mg
13.49%
Magnesium:40.27mg
10.07%
Iron:1.35mg
7.48%
Phosphorus:74.74mg
7.47%
Vitamin B6:0.14mg
7.22%
Copper:0.14mg
6.79%
Vitamin B1:0.08mg
5.48%
Vitamin B2:0.09mg
5.45%
Vitamin B5:0.51mg
5.15%
Vitamin B3:0.9mg
4.49%
Zinc:0.39mg
2.63%
Selenium:0.85µg
1.21%
Source:My Recipes