Fennel salad with green apples
I recommend it for meat and fish dishes
Fennel arouses the curiosity of many people in the vegetable section of supermarkets, but few take it home and know what to do with it in the kitchen. A common question is what can be made from fennel bulbs. In Viktor Segal’s book (Colors and Flavors), I found five great recipes that answer this question. One of them was the salad that inspired this recipe. I recommend this delicious salad as a starter or as an accompaniment to meat or fish dishes.
How to use fennel?
- You can eat it raw (as in this salad).
In this case, it is worth making a citrus-oil marinade to soften its aniseed flavor. (Its aroma comes from anise aldehyde, which is why it tastes very similar to anise.) Not only the gum, but also the stems and leaves contain essential oils, so they also have a characteristic anise flavor.- Grated, it can also be eaten in (cabbage) salads.
- It’s also great in a raw green smoothie – green smoothie ideas here
- It is also an excellent choice for a cheese spread or herb dip.
- When cooked or baked, the aniseed flavor disappears and a pleasant sweet taste remains, which can also be good in a cream soup, complemented with potatoes.
- Baked or grilled – simply season with salt and pepper, drizzle with olive oil, then bake at 200°C until golden brown or tender.
Why consume it?
I love it not only for its taste, but also because fennel harmonizes the stomach and is healthy. Due to its high vitamin C content, it is healthiest when eaten raw. It is low in calories but rich in fiber, protein, and essential fatty acids. It is a good source of calcium, iron, and manganese.
When is the season?
It is seasonal from May to September, so you will find it fresh in stores during this period.
What should you look for when buying?
I recommend choosing smaller tubers, as they are tastier. Check the outer leaves to make sure there is no damage or yellow discoloration. If the leaves (the dill-like part) are slightly wilted, this is a sign that the fennel is not very fresh.
e-book (pdf)
Vegetáriánus ételek egészségesen
Ha húsmentesen étkezel, ha vega vagy, biztosan ismerős a szitu, amikor már alig találsz új receptet magadnak. A rántott gombából eleged van. Amit az éttermekben adnak vega kajaként az full unalmas, és valahogy neked sincs már ötleted, hogy mit főzzél otthon.
Ebből a receptfüzetből minden alkalomra tudsz majd vegetáriánus étel ötleteket meríteni.
Fennel salad with green apples
Ingredients
- 1 (400 g) fennel bulb, thinly sliced
- 1 (200 g) green apple
- 3 tablespoons extra virgin olive oil (grape seed oil is also a very good choice)
- 1 teaspoon salt
- 1 pinch freshly ground black pepper (You can also use white pepper, but I don't like it as much because of its taste.)
- 1 lime juice (lemon is also good)
- 1 handful of halved walnuts (20 g)
Instructions
- First, prepare the dressing. To do this, mix the oil and lemon juice with salt and pepper in a mixing bowl. The bowl should also be large enough to comfortably hold the fennel and green apples. So choose accordingly.
- Wash the fennel, cut off the root end and the top of the stalk. Slice the bulb into very thin slices and immediately place in the lemon and oil dressing. Leave for 5-10 minutes.
- Thinly slice the apple and add it to the dressing. Apples and fennel brown quickly when exposed to air, so they need to be added to the lemon and oil mixture quickly.
- Toast the walnuts in a pan without oil, then chop them up.
- When serving, place the apple slices and sweet potato slices in a deep plate with the sauce and sprinkle the toasted walnuts on top.
Calories and macros
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