Great source of Iron

Fennel Salad with Grapefruit

5
Average: 5 (4 votes)
(4 votes)
Fennel Salad with Grapefruit

Fennel salad with grapefruit - Crunchy salad with fruity highlights! Photo: Iris Lange-Fricke

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Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
236
calories
Calories

Healthy, because

Even smarter

Nutritional values

In addition to folic acid, fennel provides plenty of iron, which helps support blood health.

This fennel salad with grapefruit can be wonderfully varied according to taste. 

1 serving contains
(Percentage of daily recommendation)
Calorie236 kcal(11 %)
Protein5 g(5 %)
Fat16 g(14 %)
Carbohydrates16 g(11 %)
Sugar added0.5 g(2 %)
Roughage6 g(20 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E2.2 mg(18 %)
Vitamin K4.2 μg(7 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin2 mg(17 %)
Vitamin B₆0.2 mg(14 %)
Folate108 μg(36 %)
Pantothenic acid0.3 mg(5 %)
Biotin2.7 μg(6 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C63 mg(66 %)
Potassium1,169 mg(29 %)
Calcium129 mg(13 %)
Magnesium51 mg(17 %)
Iron0.4 mg(3 %)
Iodine1.7 μg(1 %)
Zinc0.8 mg(10 %)
Saturated fatty acids2 g
Uric acid15 mg
Cholesterol0.1 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
4
2
4 tablespoons
1 pinch
2 tablespoons
2 tablespoons
How healthy are the main ingredients?
Fennel bulbGrapefruitsesame oilsaltWalnut
Preparation

Kitchen utensils

1 Knife, 1 Salad bowl, 1 Non-stick pan

Preparation steps

1.

Wash the fennel thoroughly, cut in half, de-stalk and put the fennel green aside. Cut or slice the fennel into fine strips and place in a bowl.

2.

Peel grapefruits thoroughly with a knife. Cut out the flesh between the separating skins; cut the fillets into pieces and set aside. Squeeze the rest of the grapefruit and add the juice to the fennel.

3.

Add sesame oil, raw raw sugar and red wine vinegar to the fennel and season with salt, pepper and chili flakes. Knead everything vigorously with your hands. Add the grapefruit and let it stand for 10 minutes.

4.

Meanwhile, roast the walnuts in a pan without fat at medium heat, remove and roughly chop them. Coarsely chop the fennel greens as well.

5.

Pour the fennel salad into four small bowls and place the fennel greens and walnuts on top.