Authentic Sicilian Fennel and Orange Salad (WFPB No Oil)

Add-Ins and Substitutions

You can swap escarole for nutrient-dense Swiss chard or really any green. You can think of maybe using beet greens or getting some bok choy in your rotation.

Cannellini beans work best but you can use navy or even pinto beans if you have those on hand.

Storing

Best if eaten within 2 hours after being dressed. Longer than that and the fennel starts to wilt and lose its crunch.

Nutrition 411

Fennel is packed full of iron, fiber, potassium, & vitamin C. Nibble on fresh fennel after meals as it refreshes the palette and can aid in digestion. When cooked, its taste mellows, and the anise flavor softens with a subtle earthy sweetness. (trusted source).

Oranges are a good source of fiber and are a rich source of several plant compounds that may be responsible for many of their health benefits. All citrus fruits are high in carotenoid antioxidants, which are responsible for their rich orange, red, and yellow colors. One 140-gram orange covers 92% of your daily vitamin C needs. and is a water-soluble nutrient is essential for your health. Your body uses it for immune function, collagen synthesis, iron absorption, and more.  (trusted Source).

Fennel and Orange Salad

Donna Spencer

Fennel has a mild licorice flavor and is often passed by here in North America. In Italy, fennel is used in many ways. They eat it raw like celery, put it in soups & pasta sauces, or roast & bake it as a side dish. Just like celery, the entire plant is edible.

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Prep Time 20 minutes mins

Course Appetizer, Lunch, Main Course, Salad

Cuisine American, Italian

Servings 4 servings

Calories

Ingredients

  

1x2x3x

• 3 medium oranges navel or blood red
• 2 medium fennel bulbs
• 1/2 thinly sliced white onion or 3 green onions, chopped
• 1/2 cup pitted black olives conserved in water, whole or chopped
• 1 1/2 Tbsp. freshly squeezed lemon juice
• 1 Tbsp. fresh oregano basil, mint, or parsley, chopped
• Pepper to taste

Instructions

 

• Remove the orange peel from two of the oranges. With a sharp knife, slice thinly and remove any seeds. (See Chef’s Note). Set aside.
• Cut the fennel bulbs in quarters or chop in smaller pieces. Using either a sharp knife or mandolin, slice the fennel bulbs very thinly, then place in a bowl. Core, leaves, and bulbs are all edible and nutritious so feel free to use it all.
• In a small bowl, whisk together the juice of one orange and one lemon, with the oregano, basil, mint, and parsley. Add pepper to taste.
• Add the onions and olives to the bowl with the fennel, then drizzle the dressing over everything. Gently toss then arrange salad on a platter.

Notes

No need to waste anything! Dry the seeds and save for spring sowing. Transfer the orange peelings to a compost bin or dry them for later culinary needs.

Keyword fennel, oranges

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