Fennel and apple salad

Fennel and apple salad with lemon, apple cider vinegar, Dijon mustard, honey and walnuts: fresh, crunchy and balanced, with a gentle acidity and a nutty bite.

At a glance

• Serves 2
• Prep time: 15 min
• No cooking needed
• Total time: 15 min
• Calories: 260 kcal per serving
• Protein: 4 g
• Fat: 16 g
• Carbs: 24 g

Ingredients

• 1 white fennel bulb
• 1 unwaxed lemon
• 2 tbsp apple cider vinegar
• 3 tbsp olive oil
• 1 tbsp wholegrain Dijon mustard
• 1 tbsp honey
• 1 handful of walnuts
• Salt and pepper

Method

You’ll need: frying pan · chopping board · knife · mixing bowl

1. Trim the fennel thoroughly, cut off the fronds and chop them roughly. Slice the fennel very thinly or shave it.
2. Cut the apple into thin slices and add it straight to a large bowl with the fennel. That way everything stays fresh and juicy.
3. For the dressing, stir together the lemon juice, a little lemon zest, apple cider vinegar, olive oil, Dijon mustard and honey in a jar or small bowl.
4. Pour the dressing over the fennel and apple and toss gently. Leave the salad to stand briefly so the flavours come together.
5. Toast the walnuts in a frying pan over a gentle heat until fragrant. That makes them more aromatic and keeps them pleasantly crunchy.
6. To serve, arrange the salad on plates and scatter with the fennel fronds and toasted walnuts.

Good to know

This salad is simple, fresh and pleasantly uncomplicated. I especially like it when something crunchy with a gentle acidity is called for.

Swaps

Fennel → celery (more potassium, a little more fibre) Apple cider vinegar → pomegranate vinegar (more polyphenols, fruitier) Honey → pomegranate seeds (fewer free sugars, plus fibre and antioxidants) Walnuts → pecans (milder, mainly monounsaturated fats)

Allergens

Contains mustard and walnuts (tree nuts). Whole nuts aren't suitable for small children because of the choking risk (and no honey for babies under one year old); in pregnancy, the ingredients are generally fine in normal kitchen amounts, as long as everything is well washed and fresh.

Frequently asked questions

What nutrients are in fennel?

Fennel provides vitamin C, folate and potassium, among other things, plus fibre and essential oils that shape its typical flavour.

What do apples contribute nutritionally to this salad?

Apples contain fibre, especially pectin, as well as smaller amounts of vitamin C and various polyphenols. How much depends partly on the variety and the skin.

Why are walnuts a good addition?

Walnuts provide unsaturated fats, including alpha-linolenic acid, as well as manganese and copper. They also add texture and make the salad more rounded in flavour.

Does raw fennel always agree with everyone?

Not with everyone. Raw veg can be harder going for a sensitive stomach or IBS; finely shaved and well marinated, fennel is often more pleasant to eat.

Is the honey in this dressing especially valuable nutritionally?

Honey mainly brings sweetness and a little flavour. It does contain small amounts of other compounds, but their contribution in the usual amount is fairly small.

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