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


Looking for a vibrant and healthy salad that bursts with flavor and texture? This Prune, Orange, Fennel, and Red Onion Salad with Mixed Greens is the perfect dish to elevate your dining experience. Not only is this salad a feast for the eyes with its colorful ingredients, but it also caters to various dietary needs, being vegetarian, vegan, gluten-free, and dairy-free.

The combination of sweet, succulent prunes with the bright citrusy goodness of oranges creates a delightful contrast that will tantalize your taste buds. Fennel adds a refreshing crunch and a subtle anise flavor that beautifully complements the sweetness of the prunes and the oranges. With the addition of sharp red onion, a hint of earthy fennel seeds, and a light, zesty dressing, each bite is a harmonious blend of flavor profiles that keeps you coming back for more.

Perfect as a side dish, starter, or simply as a healthy snack, this salad is not only delicious but also packed with nutrients, making it a guilt-free indulgence. With just 283 calories per serving, it's a wonderful choice for anyone looking to enjoy a delightful meal without compromising their health goals. Whether you're hosting a dinner party or enjoying a quiet meal at home, this salad promises to impress and satisfy.

So why wait? Gather your ingredients and let the magic of flavors unfold in your kitchen with this splendid salad recipe!

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