Fennel and Citrus Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
36%
Fennel and Citrus Salad
45 min.
8
159kcal

Suggestions

Ingredients

  • pounds fennel bulb 
  • 0.5 cup kalamata olives pitted
  •  navel oranges red peeled
  • 0.3 cup olive oil 
  • 0.3 teaspoon pepper freshly ground
  • 0.8 teaspoon salt 

Equipment

  • bowl

Directions

  1. Trim stems and base from fennel bulbs, reserving feathery fronds for garnish.
  2. Remove tough outer layer from each bulb.
  3. Cut each bulb in half through base.
  4. Cut out the small, pyramid-shaped core from each half.
  5. Place cored fennel, cut side down, and slice crosswise into 4 thick slices. Slice lengthwise into 1/4"-wide strips.
  6. Combine fennel and orange sections in a serving bowl.
  7. Add olive oil, salt, 1/4 teaspoon pepper, and 1/4 cup olives; toss gently. Pile remaining 1/4 cup olives in center of salad. Chop fennel fronds, and sprinkle over salad, if desired.
  8. Add more freshly ground pepper, if desired.
  9. Note: If you can't find fennel, use 1 small head Romaine lettuce, torn. Omit salt and olive oil, and use 1/2 cup of your favorite vinaigrette.

Nutrition Facts

Calories159kcal
Protein6.53%
Fat43.91%
Carbs49.56%

Properties

Glycemic Index
9.63
Glycemic Load
3.22
Inflammation Score
-7
Nutrition Score
15.976956491885%

Flavonoids

Eriodictyol
1.84mg
Hesperetin
15.31mg
Naringenin
4.97mg
Apigenin
0.01mg
Luteolin
0.55mg
Kaempferol
0.01mg
Myricetin
0.01mg
Quercetin
0.53mg

Nutrients percent of daily need

Calories:159.09kcal
7.95%
Fat:8.49g
13.06%
Saturated Fat:1.27g
7.93%
Carbohydrates:21.56g
7.19%
Net Carbohydrates:14.45g
5.26%
Sugar:12.68g
14.09%
Cholesterol:0mg
0%
Sodium:438.94mg
19.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.84g
5.68%
Vitamin K:111.1µg
105.81%
Vitamin C:61.78mg
74.89%
Fiber:7.11g
28.43%
Potassium:824.89mg
23.57%
Manganese:0.35mg
17.69%
Folate:69.99µg
17.5%
Vitamin E:2.39mg
15.9%
Calcium:118.31mg
11.83%
Phosphorus:101.58mg
10.16%
Magnesium:37.66mg
9.41%
Vitamin A:434.33IU
8.69%
Iron:1.42mg
7.89%
Copper:0.15mg
7.53%
Vitamin B3:1.41mg
7.03%
Vitamin B6:0.14mg
6.9%
Vitamin B5:0.58mg
5.8%
Vitamin B2:0.09mg
5.34%
Vitamin B1:0.07mg
4.43%
Zinc:0.4mg
2.67%
Selenium:1.27µg
1.81%
Source:My Recipes