Fennel Salad with Oranges, Pomegranate, and Toasted Pistachios
Recipe by Danielle Lavallee
This salad is packed with nutrient-dense seasonal ingredients and brimming with the flavors of fall - tart pomegranate, crisp fennel, and sweet oranges. It is super quick and easy to prepare. Just toss a few ingredients into a high-speed blender for your dressing, quickly toast some nuts as you chop your veg, and then throw it all into a bowl for a power-packed lunch or a lovely dinner side dish.
When making salad dressings, I typically use nuts, seeds, or avocado in the place of oil. This is both to increase the nutrient density of the dressing and to reduce its caloric density.
In order to help inform your own personal decisions about using oil vs. other plant fats,
please see the following posts:
Sweet Walnut Dressing
Special Equipment Needed:
High-speed blender
Dressing Ingredients:
1/3 cup raw waluts
3 Medjool dates, pitted and roughly chopped
The juice of two lemons
1 teaspoon dijon mustard (optional)
Salt and pepper to taste
1/4 to 1/2 cup of water as needed to thin the dressing
Instructions:
Place all ingredients into high speed blender container, adding half the water to start.
Blend and taste, adjusting seasonings as desired.
Add additional water, a tablespoon at a time, as needed to thin the dressing.
Salad Ingredients:
Three fennel bulbs.
1/2 cup pomegranate seeds
1/2 cup raw pistachios
3 sumo oranges or 2 large navel oranges
Salt and pepper to taste
Salad Instructions:
Toast the pistachios in a dry pan until lightly browned.
Remove the fennel stalks, reserving some of the green fronds for garnishing the salad.
Thinly slice the fennel bulbs using a mandolin, food processor, or sharp knife.
Cut the oranges into thin slices
Add all ingredients to the salad and toss with prepared dressing.
Yield: 4 servings
Nutrition Information:
Calories: 312 Protein: 8.2 g Fat: 13 g Carbs: 37.2 g Fiber: 11.4 g Iron: 2.4 mg
Calcium: 165.3 mg Vitamin A: 101.3 IU Vitamin C: 85.2 mg Folate: 107.7 IU
Potassium: 1283 mg Polyunsaturated Fat: 6.3 g Saturated Fat: 1.6 g
Omega-3 Fats: .8 g Trans Fat: 0 g Cholesterol: 0 mg
Nutrition information is an estimate. Data will vary according to the specific products and amounts used.
Each serving of this delicious salad provides a third of your needed fiber for the day and 100% of your required vitamin C and Vitamin K. It is high in potassium and magnesium, filled with antioxidants from the pomegranate, and brimming with heart-healthy omega-3 fats. It is the perfect way to celebrate autumnal produce at its freshest.
Wishing you excellent health and happy eating!