Origins and Evolution
Fennel and Orange Salad finds its roots in the Mediterranean's love affair with fresh, vibrant ingredients. This salad represents the culinary evolution of traditional salads into a harmonious blend of textures and tastes. Its origin is deeply intertwined with the Mediterranean's passion for simple yet exquisite dishes that showcase the natural goodness of local produce.
The Recipe
Ingredients:
Fennel: Two medium fennel bulbs, thinly sliced.
Oranges: Four ripe oranges, peeled and segmented.
Red Onion: 1/2 red onion, thinly sliced (optional).
Fresh Mint Leaves: A handful of fresh mint leaves for garnish.
Extra Virgin Olive Oil: 1/4 cup for the dressing.
Lemon Juice: Juice of one lemon.
Honey: 2 tablespoons for a touch of sweetness.
Salt and Pepper: To taste.
Instructions:
Prepare the Fennel: Trim the stalks and fronds from the fennel bulbs. Cut them in half and remove the tough core. Thinly slice the fennel bulbs using a sharp knife or a mandoline slicer. Place the sliced fennel in a large mixing bowl.
Segment the Oranges: Peel the oranges, removing all the pith and membrane. Hold the oranges over the bowl with the fennel to catch any juices, then cut between the membranes to release the orange segments into the bowl.
Add Red Onion (Optional): If using red onion, thinly slice it and add it to the bowl with the fennel and oranges.
Prepare the Dressing: In a separate bowl, whisk together the extra virgin olive oil, lemon juice, honey, salt, and pepper until well combined.
Toss and Chill: Drizzle the dressing over the fennel, oranges, and red onion (if using). Gently toss the salad to coat the ingredients evenly. Allow the flavors to meld by refrigerating the salad for at least 30 minutes before serving.
Garnish with Fresh Mint: Just before serving, garnish the Fennel and Orange Salad with fresh mint leaves for a burst of color and refreshing aroma.
Calorific Values and Serving Size
For those interested in the nutritional aspect of this salad, here's an approximate breakdown of the calorific values per serving based on a standard portion:
Fennel: Approximately 27 calories per cup (about 87 grams).
Oranges: Roughly 62 calories per medium orange.
Red Onion (Optional): About 20-30 calories per 1/4 cup.
Extra Virgin Olive Oil: Approximately 480 calories per 1/4 cup.
Lemon Juice: Minimal calories.
Honey: Roughly 128 calories per 2 tablespoons.
Salt and Pepper: Negligible calories.
Fresh Mint Leaves: Minimal calories.
Please note that these values can vary based on the specific brands of ingredients used and portion sizes.
