Fennel, orange, artichoke, and red onion salad, a healthy, delicious recipe made with seasonal products.
The artichoke, which provides a good amount of fiber that helps reduce the risk of colon cancer, has antioxidant powers and seems to play an important role in reducing cholesterol levels.
If you want to learn more about this magnificent vegetable, I recommend this article from Humanitas Research Hospital.
The salad with artichokes, oranges, fennel, and red onion represents an explosion of flavors and colors, perfect for delighting the palate and enriching the table with a fresh and healthy dish.
The combination of artichokes, with their unique texture and slightly bitter flavor, and the sweet and juicy orange, creates a tasty and inviting contrast.
Fennel, with its delicate and crunchy flavor, pairs wonderfully with red onion, adding a pungent yet balanced touch.
This salad is not only a pleasure for the taste but also for the eyes, thanks to the vibrant colors of the ingredients.
It is ideal as a main course but also as a light side dish, perfect for accompanying fish or meat dishes.
Rich in nutrients and easy to prepare, it is the right choice for those looking for a healthy option without sacrificing taste.
Enough chatter, and prepare with me this fabulous fennel, orange, artichoke, and red onion salad, oh boy, it’s so good!
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- Difficulty: Very Easy
- Cost: Economical
- Preparation time: 15 Minutes
- Portions: 2
- Cooking methods: No Cooking
- Cuisine: Italian
- Seasonality: Winter, Spring
Ingredients Fennel, Orange, Artichoke, and Red Onion Salad – calories per serving 260 kcal.
- 2 oranges (sliced)
- to taste orange juice (squeeze one orange to season the salad for two people)
- 1 fennel (sliced)
- 4 artichokes (sliced)
- 1 tsp red onion
- to taste salt
- to taste pepper
- 1 tsp extra virgin olive oil
Tools Fennel, Orange, Artichoke, and Red Onion Salad
- 2 Bowls
- 1 Juicer
Steps
To prepare this salad, you’ll need just a few minutes, just enough time to clean the artichokes and slice them. If you want to skip this task, there are now vacuum-sealed bags with artichokes already sliced at the market.
I recommend soaking the artichokes for a few minutes in lemon water; this way, they will retain their beautiful color.
Remove the outermost slices of the fennel, wash it, and slice it thinly.
Remove the outer part of the onion, wash it, and slice it thinly.
Francy’s Tip: To make the onion more digestible and tone down its strong flavor, slice it and soak it in a bowl with warm water, vinegar, and a pinch of salt.
Peel the two oranges and slice them, while another will be squeezed.
Put the fennel, oranges, onion slices in a bowl, and season with orange juice, a teaspoon of extra virgin olive oil, salt, and pepper.
You will have prepared a unique, detox, healthy but above all delicious dish.
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FAQ (Questions and Answers)
Why do fingers turn black when cleaning artichokes?
Due to polyphenols contained in large quantities in artichokes, which oxidize on contact with air, turning the fingers black.
What precautions should be taken to prevent artichokes and fingers from blackening?
Soak artichokes in a basin of lemon water.
Can I avoid dressing the salad with orange juice?
Absolutely yes, you can optionally replace it with a little balsamic vinegar.
Can I replace the orange with another summer fruit?
Yes! Peaches, apricots, or even raspberries are great sweet and juicy alternatives. If you want to maintain some citrus acidity, add a few drops of lime or lemon juice as well.
How can I replace the artichokes?
Fresh artichokes are not available in the summer. A light alternative is to use raw zucchini, cut very thin and marinated with oil, lemon, and a bit of mint. Alternatively, you can also use cold grilled eggplants for a more ‘Mediterranean’ version.
Is fennel suitable for the summer?
No, fennel is a winter vegetable. In summer, it can be replaced with cucumber, celery, or crunchy lettuce hearts to give similar freshness and crunchiness.
Can I still use onion in the summer?
Yes, but choose sweeter and lighter varieties, such as Tropea onion, perfect for summer. You can also soak it in cold water and vinegar for 10 minutes to make it more digestible.
