Prune, Orange, Fennel, and Red Onion Salad with Mixed Greens

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
50%
Prune, Orange, Fennel, and Red Onion Salad with Mixed Greens
45 min.
4
283kcal

Suggestions


Welcome to a delightful culinary experience with our Prune, Orange, Fennel, and Red Onion Salad with Mixed Greens! This vibrant salad is not only a feast for the eyes but also a celebration of flavors that will tantalize your taste buds. Perfectly suited for those who embrace a vegetarian, vegan, gluten-free, and dairy-free lifestyle, this dish is a versatile addition to any meal.

Imagine the sweet and tangy burst of fresh oranges mingling with the earthy richness of prunes, all complemented by the aromatic crunch of fennel and the sharpness of red onion. Each bite offers a refreshing contrast, making it an ideal side dish, antipasti, or even a light snack. With a preparation time of just 45 minutes, you can easily whip up this salad for a family gathering or a casual dinner with friends.

Not only is this salad delicious, but it also boasts a healthy caloric profile, making it a guilt-free indulgence. The combination of mixed baby greens provides a nutritious base, while the homemade dressing, infused with orange juice and sherry wine vinegar, ties all the elements together beautifully. Whether you're looking to impress your guests or simply enjoy a wholesome meal, this Prune, Orange, Fennel, and Red Onion Salad is sure to become a favorite in your recipe repertoire. Bon Appétit!

Ingredients

  • medium fennel bulb with fronds; 1 tablespoon fronds chopped, bulbs trimmed and thinly sliced
  • 0.3 teaspoon fennel seeds 
  • cups the salad mixed
  • tablespoons olive oil 
  •  onion red thin
  • 0.5 cup orange juice 
  • 0.5 teaspoon orange zest grated
  •  cranberry-orange relish 
  • cup prune- cut to pieces dried pitted
  • tablespoons onion red minced
  • tablespoons sherry vinegar 

Equipment

  • bowl
  • sauce pan
  • knife
  • whisk

Directions

  1. Combine first 3 ingredients in small saucepan. Bring to boil. Reduce heat; cover and simmer until prunes are soft and juice is reduced to 2 tablespoons, about 6 minutes.
  2. Transfer prunes to bowl; reserve juice. Chill prunes until cold, about 2 hours.
  3. Cut into quarters.
  4. Cut peel and white pith from oranges. Working over bowl to catch juice and using small sharp knife, cut between membranes to release segments.
  5. Combine 2 tablespoons orange juice from bowl, oil, vinegar, grated orange peel, and reserved prune juice; whisk to blend. Season dressing with salt and pepper.
  6. Gently toss orange segments, minced red onion, 1 tablespoon fennel fronds, and 1 tablespoon dressing in medium bowl.
  7. Combine mixed greens, onion rings, and fennel bulbs in large bowl. Toss with remaining dressing. Divide salad among 4 plates. Top with prunes and orange mixture.
  8. Per serving: calories, 250; total fat, 7 g; saturated fat, 1 g; cholesterol, 0
  9. Bon Appétit

Nutrition Facts

Calories283kcal
Protein6.07%
Fat22.42%
Carbs71.51%

Properties

Glycemic Index
55.63
Glycemic Load
14.88
Inflammation Score
-9
Nutrition Score
21.638695602832%

Flavonoids

Cyanidin
0.31mg
Delphinidin
0.02mg
Eriodictyol
1.32mg
Hesperetin
21.55mg
Naringenin
10.7mg
Apigenin
0.01mg
Luteolin
0.15mg
Isorhamnetin
3.01mg
Kaempferol
0.48mg
Myricetin
0.14mg
Quercetin
13.6mg

Nutrients percent of daily need

Calories:282.98kcal
14.15%
Fat:7.66g
11.79%
Saturated Fat:1.16g
7.24%
Carbohydrates:54.97g
18.32%
Net Carbohydrates:45.53g
16.56%
Sugar:32.44g
36.05%
Cholesterol:0mg
0%
Sodium:80.88mg
3.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.67g
9.34%
Vitamin C:83.41mg
101.1%
Vitamin K:103.84µg
98.9%
Fiber:9.45g
37.78%
Potassium:1179.8mg
33.71%
Vitamin A:1389.91IU
27.8%
Manganese:0.55mg
27.57%
Folate:95.96µg
23.99%
Vitamin B6:0.32mg
15.84%
Magnesium:61.12mg
15.28%
Copper:0.3mg
14.91%
Phosphorus:145.02mg
14.5%
Vitamin E:2.02mg
13.44%
Calcium:129.66mg
12.97%
Vitamin B2:0.2mg
11.81%
Vitamin B3:2.28mg
11.42%
Iron:1.99mg
11.05%
Vitamin B1:0.17mg
11.01%
Vitamin B5:0.82mg
8.25%
Zinc:0.72mg
4.82%
Selenium:1.85µg
2.64%
Source:Epicurious