This Fennel and Orange Salad is a quintessential Mediterranean dish that combines the crunchy sweetness of fresh fennel with the juicy tanginess of oranges. The interplay of flavors and textures in this salad makes it a perfect side dish or light meal, especially during the cooler months. The use of high-quality ingredients like extra virgin olive oil, fresh fennel, and ripe oranges ensures that each bite is both refreshing and flavorful. This salad reflects the rich culinary traditions of the Mediterranean, where simple yet elegant ingredients come together to create a dish that is both nourishing and delightful.
Ingredients
- 2 large fennel bulbs
- 3 large oranges (any combination of navel, blood, or cara cara)
- 1/4 cup toasted pine nuts
- 1/4 cup pomegranate seeds
- 1/4 cup black olives
- 2 tablespoons extra virgin olive oil
- 3 tablespoons orange juice
- 1 tablespoon maple syrup (optional)
- 1 teaspoon Dijon mustard (optional)
- 1/2 teaspoon salt
- 2 twists black pepper
- Fresh fennel fronds for garnish
Instructions
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Prepare the Fennel:
- Wash the fennel bulbs thoroughly, then cut off the stalks and the woody bottom part.
- Separate the fronds from the stalks, chop them thinly, and set them aside.
- Cut the fennel in half, then cut each half again. You should have 4 pieces of fennel. Cut each piece into thin slices and transfer them to a salad bowl.
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Prepare the Oranges:
- Peel the oranges with a knife, removing the white pith or membrane under the peel.
- Carve out orange wedges and add them to the bowl with the fennel.
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Toast the Pine Nuts:
- In a small non-stick pan over low heat, toast the pine nuts for about 2-3 minutes until fragrant and lightly golden brown. Remove from heat and set aside.
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Make the Orange Dressing:
- In a small jar or bowl, combine the orange juice, olive oil, salt, pepper, and optionally Dijon mustard and maple syrup. Close the jar and shake well until the ingredients are well combined. Alternatively, whisk them together in a bowl.
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Assemble the Salad:
- Add the orange dressing to the bowl with the fennel and orange slices. Mix well with two spoons.
- Sprinkle the toasted pine nuts, pomegranate seeds, and black olives over the salad.
- Top with the remaining chopped fennel fronds.
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Serve Immediately:
- Serve the salad immediately to enjoy the freshness and crunch of the ingredients.
Top Tips
- Choose Fresh Ingredients: Ensure that your fennel and oranges are fresh and in season for the best flavor.
- Use a Mandoline: If you have a mandoline slicer, use it to slice the fennel for a more uniform texture.
- Toast Nuts Carefully: Keep an eye on the pine nuts while toasting them to avoid burning.
- Adjust Dressing: Taste the dressing and adjust the seasoning as needed to balance the flavors.
- Garnish with Fronds: Fresh fennel fronds add a beautiful touch to the salad and enhance its aroma.
- Experiment with Add-ins: Consider adding other Mediterranean ingredients like capers or radicchio for added flavor and texture.
Variations
- Add Goat’s Cheese: Crumbling goat’s cheese or feta cheese can add a creamy element to the salad.
- Walnuts Instead of Pine Nuts: Substitute walnuts for pine nuts for a different nutty flavor.
- Red Onion Addition: Thinly slice a red onion and add it to the salad for a pop of color and extra flavor.
- Citrus Zest: Incorporate some citrus zest from the orange peel for an extra burst of citrus flavor.
- Herbs and Spices: Add some chopped parsley or basil for a fresh herb flavor, or a pinch of cumin for a Mediterranean twist.
Nutritional Guide
| Nutritional Information (per serving) | |
|————————————–| |
| Servings | 4 |
| Calories | 250 |
| Fat | 12g |
| Carbohydrates | 35g |
| Protein | 3g |
Additional Nutritional Notes: This salad is high in fiber and antioxidants due to the fresh fennel and oranges. The pomegranate seeds add a boost of vitamins and minerals. The dressing is light and healthy, making this salad an excellent choice for a quick and nutritious meal.
