Fennel, watercress and pine nut salad

Discover an explosion of refreshing flavors with Lesley Waters’ Fennel, Watercress and Pine Nut Salad. Marinating the fennel in a tangy orange dressing takes this salad to a whole new level of deliciousness. The crunch of the fennel pairs perfectly with the peppery watercress, while the pine nuts add a delicious crunch. This vibrant and zesty salad is a perfect side dish, appetizer, or light lunch option. Treat your taste buds to an invigorating experience with this outstanding salad recipe.

Ingredients

  • Juice 1 small orange
  • 3 tbsp olive oil
  • 1 large fennel head, halved and thinly sliced
  • a handful of watercress
  • 50 g roasted pine nuts

Preparation steps

  1. In a large bowl, whisk together the orange juice and oil with a fork and season to taste.
  2. Add the fennel and mix. If you have time, let it marinate for 10 minutes.
  3. Just before serving, add watercress and pine nuts to the bowl.
  4. Stir well to combine.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
171 17g 2g 2g 2g 1g 3g 0.03g

Equipment and tools

To make this Fennel, Watercress and Pine Nut Salad recipe you will need the following equipment and tools:

  • Knife
  • cutting board
  • Bowl
  • Whisk
  • platter

Allergen information

This fennel, watercress and pine nut salad recipe may contain the following allergens:

  • Nuts (pine nuts)

Storage and leftovers

If you have any leftover from this Fennel, Watercress and Pine Nut Salad, you can store it in an airtight container in the refrigerator. It is best consumed within 1-2 days.

The Health Benefits of Fennel, Watercress and Pine Nut Salad

Fennel, watercress and pine nut salad is not only a delicious combination of flavors and textures, but also a powerhouse of health benefits. This refreshing salad is packed with nutrients that can contribute to your overall well-being. Let’s take a closer look at each ingredient and their specific health benefits.

fennel

Fennel, with its distinct licorice flavor, is not only a versatile culinary ingredient but also a nutritional powerhouse. It is an excellent source of vitamin C, known for its immune-boosting properties and ability to fight inflammation. In addition, fennel is rich in fiber, which aids digestion and promotes satiety, making it a valuable component of a balanced diet.

Watercress

Watercress is a leafy green vegetable that is low in calories but rich in essential vitamins and minerals. This superfood is rich in vitamins A, C, and K, all of which play a crucial role in maintaining a healthy immune system, promoting healthy skin, and supporting bone health. Additionally, watercress is an excellent source of antioxidants, which can protect your body from cell damage caused by harmful free radicals.

Pine nuts

Pine nuts are small seeds that give this salad a wonderfully nutty crunch. They are a good source of healthy monounsaturated fats, which can contribute to heart health by lowering bad cholesterol levels. Pine nuts also contain vitamin E, an antioxidant that protects your cells from damage. Additionally, these tiny seeds contain essential minerals such as magnesium, potassium, and iron, all of which are necessary for various body functions.

Together, these three ingredients create a flavorful and nutritious salad that can be enjoyed as a side dish or light meal. Whether you’re looking to boost your immune system, support your heart health, or simply add more nutrients to your diet, this fennel, watercress, and pine nut salad is a fantastic choice.

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