| Prep: 15 mins | Cook: 0 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 150 | 12g | 1.8g | 13g |
| sugars | fibre | protein | salt |
| 9g | 4g | 2g | 0.1g |
One of the recipes that I hold close to my heart is the Fennel, Orange and Chicory Salad. From its visually stimulating rainbow of colors to its surprisingly delightful combination of flavors, this unique, fruit-based dish has become an irreplaceable staple at my family’s dining table.
Where African and Southern Flavors Meet
Being of Nigerian descent and raised in Atlanta, I’ve been fortunate enough to be surrounded by vibrant, diverse food cultures. I’ve grown to appreciate the warm notes of Southern cooking and the fiery kick of soulful West African cuisine. It’s this culinary duality that birthed the Fennel, Orange and Chicory Salad- a mesmerizing palette of Afro-Southern flavors.
This recipe isn’t shy with herbs- fresh mint, parsley and cilantro combine to provide a satisfyingly refreshing experience. There’s a lovely play of textures, too, with crunchy fennel and chicory contrasting beautifully against the soft oranges to create a harmonious blend of tastes and textures in your mouth.
The Health Benefits of Fennel, Orange and Chicory Salad
But the Fennel, Orange and Chicory Salad isn’t all just about taste. It’s a boon of health benefits, too. Oranges, known for their high vitamin C content, serve as a powerful immune system booster, while fennel bulbs have traditionally been prized for their digestive assistance and inflammatory relief. Chicory, on the other hand, offers a plethora of health benefits including improving digestion, reducing heart disease, and even counteracting liver damage. Not to mention, the addition of extra virgin olive oil in the dressing, praised for its heart-health benefits, gives this salad an extra layer of goodness, making it a truly delightful and healthy choice.
This salad sings a delightful summer tune but can hold its own through the heartier seasons thanks to fennel’s robust aniseed punch. It is similar to a classic Sicilian fennel and orange salad, but with an edge. I often pair this salad with a hearty roasted chicken or simply enjoy it on its own for a light lunch.
In essence, the Fennel, Orange and Chicory Salad is more than just a run-of-the-mill fruit salad—it’s a celebration of cultures and healthy living. I hope you try and fall in love with this dish, just like I have!
What You’ll Need
- 3 medium oranges
- 2 medium fennel bulbs
- 2 heads of chicory
- 1 tablespoon of fresh lemon juice
- 3 tablespoons of extra virgin olive oil
- Salt, to taste
- Black pepper, to taste
- 1/4 cup of chopped fresh mint
- 1/4 cup of chopped fresh parsley
- 1/4 cup of chopped fresh cilantro
Method
Step One
Start by peeling the oranges. After peeling, separate the sections and remove any seeds. Place the orange sections in a large salad bowl.
Step Two
Take the fennel bulbs next. First, trim the tops and bottoms. Then, slice them thinly using a mandoline slicer. Add the sliced fennel to the salad bowl with the oranges.
Step Three
Trim the chicory next. Remove the outer leaves if they look brown or damaged. Cut the heads into quarters lengthwise and then crosswise into thin strips. Add these to the salad bowl as well.
Step Four
It’s time to prepare the dressing. In a small bowl, combine the fresh lemon juice and extra virgin olive oil. Whisk them together until well combined. Season the dressing with salt and black pepper to your preferred taste.
Step Five
Drizzle the dressing over the salad in the large bowl. Toss everything together to ensure all the ingredients are coated evenly. Allow the salad to sit for about 10-15 minutes so that the flavors can meld together.
Step Six
Just before serving, sprinkle the chopped fresh mint, parsley and cilantro over the top of the salad. Give it one final gentle toss to distribute the herbs. Your Fennel, Orange, and Chicory Salad is now ready to be enjoyed!
