Fennel and Red-Onion Salad with Parmesan

Gluten Free
Health score
23%
Fennel and Red-Onion Salad with Parmesan
45 min.
4
312kcal

Suggestions

Ingredients

  • 1.8 pounds fennel bulbs cored shaved thin 2 large
  • 0.3 teaspoon fresh-ground pepper black
  • tablespoons juice of lemon 
  • tablespoons olive oil 
  • 1.5 tablespoons orange juice fresh
  • 0.8 teaspoon orange zest grated
  • 0.5 cup a of parmesan grated chunk for making curls
  • small onion red chopped fine
  • 0.8 teaspoon salt 

Equipment

  • bowl
  • knife
  • whisk
  • peeler

Directions

  1. In a large glass or stainless-steel bowl, whisk together the lemon juice, orange zest, orange juice, salt, and 1/8 teaspoon of the pepper.
  2. Add the oil slowly, whisking.
  3. Add the fennel and onion and toss.
  4. Let stand at least 5 minutes but no more than 1 hour.
  5. To serve, top the salad with the grated Parmesan, or with a few curls of Parmesan shaved from the chunk of cheese using a vegetable peeler.
  6. Sprinkle with the remaining 1/8 teaspoon pepper.
  7. Variation: In addition to the orange zest and juice, add the segments from one orange to the salad. Using a stainless-steel knife, peel the orange down to the flesh, removing all of the white pith.
  8. Cut the sections away from the membranes. Squeeze the juice from the membranes to use in the dressing.
  9. Slicing Fennel by Hand: If you are slicing fennel by hand, the easiest way is to cut off the stalks, cut the bulb in half from the top through the root end, lay each half flat-side down, and slice crosswise.

Nutrition Facts

Calories312kcal
Protein8.96%
Fat68.01%
Carbs23.03%

Properties

Glycemic Index
45.75
Glycemic Load
4.78
Inflammation Score
-6
Nutrition Score
16.637391490781%

Flavonoids

Eriodictyol
2.52mg
Hesperetin
1.85mg
Naringenin
0.24mg
Apigenin
0.02mg
Luteolin
0.03mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.01mg
Quercetin
6.08mg

Nutrients percent of daily need

Calories:312.35kcal
15.62%
Fat:24.69g
37.98%
Saturated Fat:5.15g
32.16%
Carbohydrates:18.81g
6.27%
Net Carbohydrates:12.09g
4.39%
Sugar:9.79g
10.88%
Cholesterol:8.5mg
2.83%
Sodium:741.16mg
32.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.32g
14.64%
Vitamin K:137.8µg
131.24%
Vitamin C:32.45mg
39.33%
Vitamin E:4.22mg
28.16%
Fiber:6.73g
26.9%
Potassium:896.45mg
25.61%
Calcium:254.35mg
25.44%
Manganese:0.44mg
21.79%
Phosphorus:195.91mg
19.59%
Folate:63.23µg
15.81%
Magnesium:43.44mg
10.86%
Iron:1.76mg
9.8%
Copper:0.15mg
7.6%
Vitamin A:379.55IU
7.59%
Vitamin B6:0.14mg
7.23%
Vitamin B3:1.37mg
6.86%
Vitamin B2:0.12mg
6.83%
Selenium:4.36µg
6.23%
Vitamin B5:0.58mg
5.76%
Zinc:0.8mg
5.32%
Vitamin B1:0.05mg
3.03%
Vitamin B12:0.15µg
2.5%
Source:My Recipes