Marian's Apple-Fennel Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
34%
Marian's Apple-Fennel Salad
20 min.
8
110kcal

Suggestions


Welcome to a delightful culinary experience with Marian's Apple-Fennel Salad, a vibrant and refreshing dish that perfectly balances flavors and textures. This salad is not only a feast for the eyes but also a healthy addition to any meal, making it an ideal choice for vegetarians, vegans, and those seeking gluten-free and dairy-free options.

Imagine the crispness of fresh arugula, the sweet crunch of Gala apples, and the unique anise flavor of fennel, all harmoniously combined to create a salad that is both satisfying and invigorating. The addition of toasted walnuts adds a delightful crunch, while the zesty vinaigrette, made with extra virgin olive oil, Dijon mustard, and a hint of brown sugar, elevates the dish to new heights.

Perfect as a side dish, antipasti, or even a light snack, this salad is ready in just 20 minutes, making it a quick and easy option for busy weeknights or elegant gatherings. Whether you're hosting a dinner party or simply looking to enjoy a nutritious meal, Marian's Apple-Fennel Salad is sure to impress your guests and tantalize your taste buds.

And if you're feeling adventurous, don't miss the chance to try the suggested twist with crunchy carrots and beets for a colorful variation. Dive into this delicious recipe and discover how simple ingredients can come together to create something truly extraordinary!

Ingredients

  • oz arugula fresh
  • tablespoon brown sugar 
  • rib celery stalks 
  • teaspoon dijon mustard 
  • 0.5 cup olive oil extra virgin 
  • medium size fennel bulb 
  • cup parsley fresh loosely packed
  •  gala apple cut into quarters
  • 0.3 cup juice of lemon 
  • servings salt and pepper to taste
  •  shallots minced
  • 0.5 cup walnut pieces coarsely chopped

Equipment

  • frying pan
  • paper towels
  • oven
  • knife
  • whisk
  • mandoline

Directions

  1. Preheat oven to 35
  2. Bake walnuts in a single layer in a shallow pan 7 to 9 minutes or until toasted and fragrant, stirring halfway through.
  3. Meanwhile, whisk together olive oil and next 4 ingredients; season with salt and pepper to taste.
  4. Cut apple, fennel, and celery into thin slices, using a mandoline or sharp knife. Toss arugula with a small amount of vinaigrette. Arrange arugula on a serving platter. Toss apple, fennel, celery, and parsley with desired amount of vinaigrette. Top arugula with apple mixture; sprinkle with walnuts and salt and pepper to taste.
  5. Serve immediately with any remaining vinaigrette.
  6. Try This Twist!
  7. Crunchy Carrot-Beet Salad: Substitute 2 medium-size peeled beets and 2 large carrots for apples, fennel, and celery. To prevent hands from being stained, hold beets with a paper towel or wear rubber gloves while slicing.

Nutrition Facts

Calories110kcal
Protein7.87%
Fat58.73%
Carbs33.4%

Properties

Glycemic Index
31.88
Glycemic Load
1.8
Inflammation Score
-8
Nutrition Score
11.284347803696%

Flavonoids

Cyanidin
0.56mg
Catechin
0.3mg
Epigallocatechin
0.06mg
Epicatechin
1.71mg
Epigallocatechin 3-gallate
0.04mg
Eriodictyol
0.69mg
Hesperetin
1.1mg
Naringenin
0.11mg
Apigenin
16.18mg
Luteolin
0.13mg
Isorhamnetin
0.76mg
Kaempferol
6.33mg
Myricetin
1.11mg
Quercetin
2.43mg

Nutrients percent of daily need

Calories:109.75kcal
5.49%
Fat:7.78g
11.98%
Saturated Fat:0.88g
5.52%
Carbohydrates:9.96g
3.32%
Net Carbohydrates:7.33g
2.67%
Sugar:6.04g
6.71%
Cholesterol:0mg
0%
Sodium:226.26mg
9.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.35g
4.69%
Vitamin K:163.08µg
155.31%
Vitamin C:20.49mg
24.84%
Vitamin A:1106.79IU
22.14%
Manganese:0.4mg
19.83%
Folate:47.02µg
11.76%
Fiber:2.63g
10.5%
Potassium:306.23mg
8.75%
Copper:0.17mg
8.58%
Magnesium:31.31mg
7.83%
Iron:1.26mg
6.99%
Calcium:65.01mg
6.5%
Phosphorus:59.24mg
5.92%
Vitamin E:0.8mg
5.32%
Vitamin B6:0.1mg
4.87%
Vitamin B1:0.05mg
3.39%
Zinc:0.48mg
3.19%
Vitamin B2:0.05mg
3%
Vitamin B5:0.25mg
2.54%
Vitamin B3:0.46mg
2.3%
Selenium:0.9µg
1.29%
Source:My Recipes