Bean-and-Fennel-Salad

Vegetarian
Gluten Free
Health score
27%
Bean-and-Fennel-Salad
45 min.
8
237kcal

Suggestions


If you’re looking for a refreshing and nutritious addition to your meal repertoire, this Bean-and-Fennel-Salad is the perfect choice. Bursting with vibrant flavors and textures, this vegetarian and gluten-free salad is not only satisfying but also incredibly versatile, making it an ideal side dish, antipasti, or even a light snack. With just 45 minutes of prep time, you can create a dish that’s perfect for gatherings, picnics, or any occasion where you want to impress your guests with something unique.

The combination of protein-packed chickpeas and aromatic fennel provides a delightful crunch, while the crumbled Gorgonzola adds a creamy richness that complements the dish beautifully. A touch of freshness comes from minced parsley and a sprinkle of red pepper for a hint of spice, making every bite an adventure. Plus, it's an excellent way to incorporate more plant-based ingredients into your diet without sacrificing flavor.

Chilling the salad allows the ingredients to marinate together, intensifying the flavors and ensuring a deliciously vibrant experience. Whether served as a starter or a part of your main meal, this Bean-and-Fennel-Salad will surely become a beloved recipe in your kitchen. Enjoy the wholesome goodness and celebrate the delightful blend of Mediterranean influences in this exquisite dish!

Ingredients

  • 31 ounce chickpeas rinsed canned drained
  • 0.5 teaspoon thyme leaves dried
  • servings garnish: fennel fronds fresh
  • medium fennel bulbs thinly sliced
  •  garlic cloves minced
  • 0.5 cup gorgonzola cheese crumbled
  • 0.8 teaspoon coarsely ground pepper 
  • tablespoons olive oil 
  • 0.3 cup parsley fresh italian minced
  • 0.5 teaspoon pepper dried red crushed
  • 0.5 teaspoon salt 
  • tablespoons citrus champagne vinegar 

Equipment

  • bowl
  • whisk

Directions

  1. Whisk together first 6 ingredients in a bowl; add beans, fennel, and garlic, tossing gently to coat.
  2. Sprinkle with cheese and parsley. Cover and chill at least 1 hour.
  3. Garnish, if desired.
  4. *2 (15-ounce) cans navy beans and 1/2 cup crumbled blue cheese may be substituted for chickpeas and gorgonzola.

Nutrition Facts

Calories237kcal
Protein12.77%
Fat54.49%
Carbs32.74%

Properties

Glycemic Index
31.42
Glycemic Load
5.34
Inflammation Score
-5
Nutrition Score
14.376521897705%

Flavonoids

Eriodictyol
0.64mg
Apigenin
4.05mg
Luteolin
0.03mg
Kaempferol
0.03mg
Myricetin
0.3mg
Quercetin
0.16mg

Nutrients percent of daily need

Calories:237.28kcal
11.86%
Fat:14.84g
22.83%
Saturated Fat:3.06g
19.11%
Carbohydrates:20.06g
6.69%
Net Carbohydrates:13.18g
4.79%
Sugar:2.41g
2.68%
Cholesterol:5.3mg
1.77%
Sodium:566.92mg
24.65%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.83g
15.65%
Vitamin K:76.14µg
72.51%
Manganese:1.07mg
53.43%
Vitamin B6:0.58mg
28.92%
Fiber:6.88g
27.51%
Phosphorus:149.02mg
14.9%
Vitamin E:1.94mg
12.96%
Potassium:445.27mg
12.72%
Vitamin C:10.15mg
12.31%
Folate:49.19µg
12.3%
Iron:2.15mg
11.92%
Calcium:112.47mg
11.25%
Copper:0.22mg
11.06%
Magnesium:43.49mg
10.87%
Zinc:1.11mg
7.41%
Vitamin A:348.61IU
6.97%
Vitamin B5:0.61mg
6.07%
Selenium:3.84µg
5.48%
Vitamin B2:0.07mg
3.96%
Vitamin B3:0.65mg
3.24%
Vitamin B1:0.05mg
3.19%
Vitamin B12:0.09µg
1.44%
Source:My Recipes