Arugula Salad with Fennel
Arugula Salad with Fennel - This white and green salad awakens memories of an Italian vacation
Healthy, because
Even smarter
Nutritional values
A kick for the immune system could hardly be packed more crisply: Fennel and rocket salad contain so much immune-strengthening vitamin C that one portion of this spicy salad alone covers over 80 percent of the daily requirement. Protective help is provided by the trace element zinc, which, like vitamin C, provides immune power.
If possible, use rocket from controlled organic cultivation! Because in the organic version, the spicy leaves, also known as rocket in this country, contain significantly less nitrate than the conventionally grown competition.
(Percentage of daily recommendation)
| Calorie | 300 cal. | (14 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 8 mg | (67 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 2.2 mg | (18 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 101 μg | (34 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 3 μg | (7 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 85 mg | (89 %) | ||
| Potassium | 632 mg | (16 %) | ||
| Calcium | 330 mg | (33 %) | ||
| Magnesium | 63 mg | (21 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 6.2 g | |||
| Uric acid | 40 mg | |||
| Cholesterol | 12 mg |
Ingredients
- Ingredients
- 1 Fennel bulb (about 250 grams)
- 1 bunch Arugula (about 75 grams)
- 1 Cucumber
- 1 oz Parmesan
- 2 Tbsps balsamic vinegar
- 1 tsp honey
- salt
- peppers
- 4 Tbsps olive oil
Kitchen utensils
Preparation steps
Rinse fennel, trim and remove most of the stalk. Finely chop the green leaves.
Cut fennel on a mandoline into very thin slices.
Trim arugula, rinse and spin dry.
Peel cucumber, cut in half lengthwise, remove the seeds with a teaspoon and cut into very small pieces.
Shave Parmesan cheese with a peeler.
Mix balsamic vinegar, honey, fennel leaves, salt and pepper to taste and olive oil into a salad dressing (vinaigrette) with a whisk or a tablespoon. Stir in the diced cucumber.
Mix fennel and arugula salad with dressing and place on plates. Sprinkle with Parmesan cheese and pepper.
