Fennel and Greens

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
90%
Fennel and Greens
45 min.
8
72kcal

Suggestions


Are you looking for a vibrant and nutritious side dish that will elevate your meals? Look no further than our Fennel and Greens recipe! This delightful dish is not only packed with flavor but also boasts an impressive health score of 90, making it a guilt-free addition to your dining table. Perfect for vegetarians, vegans, and anyone seeking a gluten-free option, this recipe is a celebration of fresh ingredients and wholesome goodness.

Imagine the crisp, peppery bite of arugula combined with the subtle sweetness of fennel, all tossed together in a zesty dressing of lemon juice and Dijon mustard. The addition of red-leaf lettuce adds a beautiful color and texture, making this dish as visually appealing as it is delicious. With just 72 calories per serving, you can indulge in this healthy side without any worries.

Ready in just 45 minutes, Fennel and Greens is perfect for family gatherings, dinner parties, or even a simple weeknight meal. Its versatility allows it to complement a variety of main dishes, from grilled vegetables to hearty grains. So, gather your ingredients and get ready to impress your guests with this refreshing and nutritious side that’s sure to become a favorite!

Ingredients

  • cups lightly and crisped arugula packed rinsed (see notes)
  • teaspoon dijon mustard 
  • head fennel bulb (4 to 5 in. wide)
  • tablespoons juice of lemon 
  • 0.5 cup olive oil extra-virgin
  • cups bite-size pieces and crisped red-leaf lettuce leaves rinsed (see notes)
  • servings salt and pepper 

Equipment

  • bowl

Directions

  1. In a wide bowl, mix olive oil, lemon juice, and mustard.
  2. Trim stalks from fennel. Rinse feathery green leaves and chop enough to measure 1/4 cup; discard remaining leaves and stalks. Trim and discard root end, any bruised areas, and coarse fibers from fennel head; rinse head, thinly slice, and mix with dressing in bowl.
  3. Add chopped fennel greens, lettuce, and arugula to bowl.
  4. Lift with salad fork and spoon to mix with dressing. Season to taste with salt and pepper.

Nutrition Facts

Calories72kcal
Protein20.49%
Fat36.98%
Carbs42.53%

Properties

Glycemic Index
13.63
Glycemic Load
0.65
Inflammation Score
-10
Nutrition Score
19.320434673973%

Flavonoids

Cyanidin
8.36mg
Eriodictyol
0.5mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.01mg
Luteolin
2.54mg
Isorhamnetin
0.64mg
Kaempferol
5.29mg
Quercetin
21.52mg

Nutrients percent of daily need

Calories:72.49kcal
3.62%
Fat:3.47g
5.34%
Saturated Fat:0.49g
3.06%
Carbohydrates:8.99g
3%
Net Carbohydrates:5.41g
1.97%
Sugar:2.84g
3.15%
Cholesterol:0mg
0%
Sodium:286.56mg
12.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.33g
8.66%
Vitamin A:20336.63IU
406.73%
Vitamin K:408.98µg
389.5%
Manganese:0.65mg
32.39%
Folate:119.06µg
29.76%
Vitamin C:17.06mg
20.68%
Iron:3.66mg
20.31%
Potassium:679.03mg
19.4%
Vitamin B6:0.29mg
14.65%
Fiber:3.58g
14.32%
Vitamin B2:0.23mg
13.42%
Calcium:126.93mg
12.69%
Vitamin B1:0.18mg
12.13%
Magnesium:44.49mg
11.12%
Phosphorus:97.93mg
9.79%
Vitamin E:1.03mg
6.87%
Selenium:4.46µg
6.37%
Vitamin B3:1.09mg
5.47%
Copper:0.11mg
5.32%
Vitamin B5:0.52mg
5.23%
Zinc:0.67mg
4.45%
Source:My Recipes