Vegan fennel and orange salad

Vegan fennel and orange salad with fennel, unwaxed oranges, red onion, black olives and olive oil – fresh, aromatic and quick to make.

At a glance

• Serves 2
• Prep time: 15 min
• No cooking needed
• Total time: 15 min
• Calories: 150 kcal per serving
• Protein: 3 g
• Fat: 5 g
• Carbs: 22 g

Ingredients

• 1 tbsp white wine vinegar
• 1 red onion
• 1 large fennel bulb
• 2 unwaxed oranges
• 1 handful of black olives
• 1 tbsp olive oil
• A little orange zest
• Salt and pepper

Method

You’ll need: chopping board · knife · mixing bowl · sieve · grater

1. Wash and halve the fennel, remove the core and slice it very thinly. Set the fennel fronds aside for later.
2. Peel the oranges, carefully remove the white pith and cut them into slices. Catch the juice as you go.
3. Cut the red onion into thin strips. Drain the olives, stone them if needed and have them ready.
4. For the dressing, stir the orange juice with the white wine vinegar, olive oil, orange zest, salt and pepper.
5. Arrange the fennel, oranges, red onion and black olives loosely on a platter or in a bowl.
6. Drizzle with the dressing and serve with the fennel fronds.

Good to know

A salad like this seems simple at first – and that's exactly why it stays with you. Fresh, bright and with that bittersweet note that comes together surprisingly elegantly.

Swaps

White wine vinegar → lemon juice (more vitamin C, fresh flavour) Black olives → pomegranate seeds (less salt, more polyphenols) 1 tbsp olive oil → 2 tbsp tahini made from 100% sesame or 1/2 avocado (creamier; tahini provides calcium and contains sesame, avocado provides fibre) Red onion → shallot or spring onion (milder)

Allergens

The recipe is naturally free from milk, egg and nuts. With a sensitive stomach, raw onion and citrus fruit can be irritating; in pregnancy, the salad is fine with well-washed veg and pasteurised vinegar.

Frequently asked questions

What's in fennel, nutritionally?

Fennel provides fibre and potassium, plus smaller amounts of vitamin C and folate. Its characteristic aroma comes from essential oil components such as anethole.

Why do oranges work so well in the salad?

Oranges bring vitamin C, folate and water. They also contain natural fruit acids and pectin, a soluble fibre.

Do raw onions suit everyone?

Not always. Red onions contain fructans, which can cause discomfort in sensitive people or with IBS.

What do black olives and olive oil provide besides flavour?

Both mainly contain monounsaturated fatty acids, especially oleic acid. Depending on the product, they also contain vitamin E and phenolic plant compounds.

Is fennel suitable for children?

Yes, in principle – only its intense, slightly aniseed flavour isn't popular with every child. Thinly sliced and paired with sweet orange, it usually tastes milder.

Dairy-free recipes