Fennel and Pear Salad
Fennel and Pear Salad - An interesting culinary mix of mild and slightly spicy flavors
Healthy, because
Even smarter
Nutritional values
This recipe is abundant in Vitamin C and folic acid, which play an important role in protecting against infections. The very heat-sensitive folic acid comes mainly from fennel and, thanks to the raw preparation, is hardly damaged.
Watercress is in season in spring and in autumn. If you can't get it, just use arugula.
(Percentage of daily recommendation)
| Calorie | 98 cal. | (5 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 2 g | (2 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.5 g | (28 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.3 mg | (69 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 1.3 mg | (11 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 152 μg | (51 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 3.3 μg | (7 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 143 mg | (151 %) | ||
| Potassium | 823 mg | (21 %) | ||
| Calcium | 216 mg | (22 %) | ||
| Magnesium | 82 mg | (27 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 0.3 g | |||
| Uric acid | 44 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 1 small Fennel bulb
- ½ Pear
- ½ Lime
- ½ bunch Watercress
- ½ tsp sesame oil
- salt
- peppers
Kitchen utensils
Preparation steps
Rinse the fennel, pat dry and trim the bulb. Halve the pear, remove seeds and cut into quarters.
Cut the fennel and pear on a box grater into thin slices and place in a bowl. Squeeze out lime juice and add to taste.
Rinse the watercress, shake dry into cut into bite-sized pieces.
Mix watercress with fennel and pear. Drizzle the salad with sesame oil, season with salt and pepper and serve.
