Honey Mustard Fennel Salad
Inspired by techniques from America's Test Kitchen.
Thinly sliced fennel and red onion sit in a honey-mustard vinaigrette until they soften and lose their raw bite, then get tossed with sultanas, capers, parsley and toasted almonds. The mix of sweet, salty and crunchy makes it substantial enough to serve on its own.
Always check the labels of the products you use.
Method
- 1
Toast the almonds. Toast the sliced almonds in a small dry frying pan over medium heat, stirring often, until golden and fragrant, 3-5 minutes. Tip onto a plate to cool.
- 2
Make the dressing. In a large bowl, whisk the olive oil, lemon juice, Dijon mustard, honey, salt and pepper together.
- 3
Toss and chill. Add the fennel, onion, sultanas and capers and toss to combine. Cover and refrigerate for 30 minutes to let the flavours blend.
- 4
Finish. Stir in the parsley and toasted almonds. Season with more salt and pepper to taste, and serve.
Storage
Best eaten the day it's dressed. Leftovers keep covered and refrigerated for up to a day, though the fennel continues to soften.
EU nutrition claims
- Low saturated fat: 1.4 g saturated fat per 100 g, 7.4% of energy (limits ≤ 1.5 g and ≤ 10%)
- Source of fibre: 2.2 g fibre per 100 kcal (needs ≥ 1.5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 179 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
2.9 g per serving
5.8 % of the 50 g daily maximum · 11.6 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- chef's knife
- chopping board
- small frying pan
- large bowl
- whisk
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 306 kcal |
| Protein | 5.2 g |
| Carbohydrate | 32.6 g |
| of which sugars | 21.5 g |
| of which free sugars | 2.9 g |
| Fat | 19.9 g |
| of which saturates | 2.5 g |
| Fibre | 6.8 g |
| Salt | 2.1 g |
Protein per 100 kcal
1.7 g High Protein needs ≥ 5 g (20% of energy)
Calculated from USDA FoodData Central ingredient values
