EatSmarter exclusive recipe

Arugula Salad with Fennel

and Parmesan
4.75
Average: 4.8 (4 votes)
(4 votes)
Arugula Salad with Fennel

Arugula Salad with Fennel - This white and green salad awakens memories of an Italian vacation

share Share
print
bookmark_border Copy URL
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
300
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie300 kcal(14 %)
Protein8 g(8 %)
Fat25 g(22 %)
Carbohydrates9 g(6 %)
Sugar added3 g(12 %)
Roughage4.5 g(15 %)
Vitamin A1.2 mg(150 %)
Vitamin D0.1 μg(1 %)
Vitamin E8 mg(67 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin2.2 mg(18 %)
Vitamin B₆0.2 mg(14 %)
Folate101 μg(34 %)
Pantothenic acid0.6 mg(10 %)
Biotin3 μg(7 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C85 mg(89 %)
Potassium632 mg(16 %)
Calcium330 mg(33 %)
Magnesium63 mg(21 %)
Iron3 mg(20 %)
Iodine13 μg(7 %)
Zinc1.3 mg(16 %)
Saturated fatty acids6.2 g
Uric acid40 mg
Cholesterol12 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 Fennel bulb (about 250 grams)
1 bunch Arugula (about 75 grams)
1 Cucumber
1 ounce Parmesan
2 tablespoons balsamic vinegar
1 teaspoon honey
salt
peppers
4 tablespoons olive oil
How healthy are the main ingredients?
Fennel bulbArugulaCucumberParmesanhoneysalt
Preparation

Kitchen utensils

1 Bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Peeler, 1 Mandoline, 1 Whisk, 1 Salad spinner

Preparation steps

1.
Arugula Salad with Fennel preparation step 1

Rinse fennel, trim and remove most of the stalk. Finely chop the green leaves.

2.
Arugula Salad with Fennel preparation step 2

Cut fennel on a mandoline into very thin slices.

3.
Arugula Salad with Fennel preparation step 3

Trim arugula, rinse and spin dry.

4.
Arugula Salad with Fennel preparation step 4

Peel cucumber, cut in half lengthwise, remove the seeds with a teaspoon and cut into very small pieces.

5.
Arugula Salad with Fennel preparation step 5

Shave Parmesan cheese with a peeler.

6.
Arugula Salad with Fennel preparation step 6

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.

7.
Arugula Salad with Fennel preparation step 7

Mix fennel and arugula salad with dressing and place on plates. Sprinkle with Parmesan cheese and pepper.