A very healthy salad, perfect for all seasons!
Pear and Fennel Salad
This is a healthy salad recipe I created for my Spring Masterclass. However, given the nutritional properties of the ingredients and the flavor profile, it seems as appetizing now as in any other time of the year.
This works very well as a side dish to a richer dish, like a gratin or a pasta dish. Actually, I’ve been to 26 Vegan Food Project recently, and the dish I had – Vegetarian Cannelloni – came with a delicious pear salad that totally reminded me of this one, and reinforced my wish to share this recipe.
“Healthy Salad” – why?
This salad’s main ingredients have nutritional benefits important for us all, at any time of the year.
Fennel eases digestion, and its aniseed flavor is so comforting when I need something sweet.
Pears are low in calories and high in nutritional value, both on the digestive and respiratory front. And, it’s one fruit I can eat without worries, after my Food Intolerance Test…
Goji Berries will boost the overall salad, are hugely antioxidant and protein rich!
Pear and Fennel Salad
- One pear, peeled, cored and sliced
- Juice of one lemon
- One fennel bulb, well washed and thinly sliced
- One tbsp of goji berries
- 20 gr of sunflower seeds, lightly toasted and seasoned with tamari and powdered garlic
- 200 gr of salad leaves, just choose your favorites
- Half a cucumber, peeled and cubed
- Optional: 1/4 tsp sumac
- Four tbsp extra virgin olive oil
- Zest of half a lemon or lime
- Juice of half a lemon or lime
- One tbsp minced dill (or a mix of parsley and coriander)
- Sea salt and black pepper
Start by preparing the dressing: place all the ingredients in a small bowl and stir with a fork to combine. You can also use a small food processor for this. Adjust the seasoning to your taste.
Place the goji berries in a cup and cover with warm water. Let them re-hydrate while you prepare the rest of the salad.
Peel and core the pear. You can leave the skin on if it’s an organic pear. As soon as you slice it, drizzle with lemon juice so it won’t darken. Also, if you feel the pear to be too unripe, steam it for 4 to 5 minutes, until translucent. It will soften and taste delicious!
Wash and slice the fennel. As soon as you do it, drizzle with lemon juice or even better, plunge it in a bowl with ice water and a few lemon juice drops. It will keep the fennel crisp. Peel and cube the cucumber.
Arrange the salad leaves on the serving plate. Distribute the pear, fennel, and cucumber on top. Add a bit of sauce and mix it around with two spoons.
Drain the goji berries with the help of a tea strainer. Decorate the salad with the goji berries, the sunflower seeds, and the lemon zest. As an alternative to the lemon zest, you can add a pinch of sumac; it will add a touch of exotic to the salad’s freshness.
Serve the remaining dressing on the side.
I really hope you like this easy and tasty healthy salad!
More about fennel
Curious about fennel? You may want to read this post “Fennel: why and how to eat it“