Salads

 

 

Fennel and Arugula Salad with Oranges and Olives 

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Description:
Arugula, also known as salad or garden rocket, is a nutritious leafy green vegetable of Mediterranean origin. It belongs to the brassicaceae family like mustard greens, cauliflower, kale…etc and has scientific name Eruca sativa.

Arugula is a quick growing, cool season crop. It prefers well-drained, fertile soil and full sun to flourish. In general, arugula grows to about 2-3 feet in height with creamy white color edible flowers. Its leaves are ready to harvest within 40 days of sowing the seed.

As in other greens, arugula is one of very low calorie vegetable. 100 g of fresh leaves provides just 25 calories. Nonetheless, it has many vital phytochemicals, anti-oxidants, vitamins, and minerals that can immensely benefit health.

This vegetable also rich in B-complex group of vitamins such as thiamin, riboflavin, niacin, vitamin B-6 (pyridoxine), and pantothenic acid those are essential for optimum cellular enzymatic and metabolic functions.
Arugula is good in minerals especially copper and iron. In addition, it has small amounts of some other essential minerals and electrolytes such as calcium, iron, potassium, manganese, and phosphorus.








Ingredients:
2 navel oranges
1/2 cup (125 mL) coarsely chopped pitted green olives
1/2 bulb fennel, thinly sliced
4 cups (1 L) arugula or baby spinach

Sherry Vinaigrette:
1/4 cup (60 mL) extra-virgin olive oil
2 tbsp (30 mL) sherry vinegar or red wine vinegar or apple cider vinegar
1 shallot, minced
1 tsp (5 mL) grated orange rind
1 tsp (5 mL) liquid honey
1/4 tsp (1 mL) each salt and pepper



Directions:
Sherry Vinaigrette: In bowl, whisk oil, vinegar, shallot, orange rind, honey, salt and pepper; set aside. (Make-ahead: Cover and refrigerate for up to 2 hours.)

Cut off rind and outer membrane of oranges. Working over bowl, cut between membrane and pulp to release segments into bowl, reserving juice for another use. Add olives and fennel. Pour in vinaigrette; toss to coat. Let stand for 15 minutes.

Add arugula; toss to coat.



Servings: 4


Special Diet: Vegetarian


Category: Salads


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