A simple and easy orange and fennel salad without oil using a minimal amount of whole foods. Juicy sweet segmented oranges tossed with sliced crisp fennel, peppery white onion, arugula and sprinkles of toasted almonds. It’s the perfect option for those looking for a healthy side and delicious vegan salad without oil.
🍊Why You'll Love this Recipe:
- This salad is packed with nutritious ingredients that will leave you feeling energized and satisfied.
- It's easy to make in a few simple steps, you can have a delicious salad ready in no time.
- No need to fuss about a dressing, the juice from the oranges combined with seasoning is perfect. I also use oranges in this salad with raw mushrooms and it's divine!
- Serve this salad as a side dish, or make it substantial by adding some protein like grilled tofu or your favorite beans
- Low-fat as there's no added oil.
- Suitable for other diets, vegan, dairy free, gluten free, wfpb, corn free and soy free
- It's bursting with flavor: The combination of sweet oranges, anise-like fennel, and peppery arugula creates a flavor explosion in every bite.
🍊Ingredients You'll Need:
The complete list of ingredients with measurements, can be found in the full recipe card below.
Fennel bulb is a crunchy, slightly sweet vegetable and is one of the stars of the salad. The flavor is akin to anise or licorice. Be certain to choose one that is free from bruising. The bulb will be sliced up. If it is a little on the large side, cut it in half.
Arugula aka rocket will add a pepperiness, I also make a dedicated rocca salad out of it.
Oranges, along with the fennel, are the other star of this salad. Be sure to select super juicy sweet ones. If you can pick some off orange trees, even better! The oranges will need to be peeled and then segmented, completely removing the pith (white spongey part) and membrane. Using only the flesh. The juice from the pulp will become the dressing.
White onion adds a bit of tang, sweetness and bite to the mix. This will also be sliced up. You can use red onion instead.
Tip: Make your orange and fennel salad pop with a combination of blood oranges.
Slivered almonds will be dry-toasted to provide a satisfying crunch and nutty flavor. If you prefer to not toast them that is fine.
Salt and pepper is added to your taste, this will enhance the flavorings of all the whole foods in this vegan salad without oil.
Tip: Keep the green fennel tops and use them in soups or make a stock.
🍊How to Make an Orange and Fennel Salad
Step one - In a nonstick pan, over high heat, toast the slivered almonds until golden without any oil by continuously stirring. Remove from the pan and place them into a bowl, set them aside to cool. You can also opt to not toast them.
Step two - Trim the fennel bulb, cutting away the green section and the thicker end. Cut it in half and slice it thinly. You can use a mandolin, as per my video. Slice the onion into the same thickness. Creating half rings with both. Place them into a large salad bowl, along with the arugula.
Step three - Over the salad bowl (to catch all the juices) segment the oranges by slicing the ends off and then removing all the pith (white parts) leaving only the flesh, cut each segment out. Remove any seeds.
Step four - Add the cooled toasted slivered almonds, salt and pepper and gently toss everything together until it's evenly mixed. Serve and enjoy!
🍴Serving Suggestions
Serve it as a side dish alongside your favorite main course. I especially love it with some form of rice dish, the combination of the flavors work well. Or try it with a simple type of pasta dish, like this mushroom pasta.
Toss it with some cooked quinoa or brown rice.
Try this Ultimate Vegan Bagel Sandwich.
❓FAQ
Yes, you can prepare all the ingredients in advance and then toss them together just before serving. If you would like a juicier tender salad, create the salad as per normal and allow all the flavors to meld. I personally love it the next day when it is extra juicy.
Yes! Toasted pine nuts or walnuts would be a great addition. Or try something like macadamias or pecans.
Absolutely! Baby spinach or mixed greens would work well in place of the arugula. You could also try young witlof leaves.
🥗Related Recipes
Another way to use fennel is in this delicious vegan tomato and fennel soup.
Brown rice and chickpea salad is colorful and filling.
Vegan beetroot salad with walnuts or cucumber carrot salad are all great sides too.
Kachumber Salad - a fresh Southern Asian salad
Did you make this? I'd love to know! Leave me a comment below with a ★★★★★ star rating or tag @plantbasedfolk on social media.
Recipe
Easy Orange and Fennel Salad Wihtout Oil
Ingredients
- 3 small Oranges segmented and juiced
- 1 small Fennel bulb sliced
- 60 grams Arugula rocket
- 1 small White onion sliced
- ¼ cup Slivered almonds
- ½ teaspoon Salt or to taste
- ½ teaspoon Black pepper or to taste
Instructions
- In a nonstick pan, over high heat, toast the slivered almonds until golden without any oil by continuously stirring. Remove from the pan and place them into a bowl, set them aside to cool. You can also opt to not toast them.
- Trim the fennel bulb, cutting away the green section. Cut it in half and slice it thinly. You can use a mandolin, I used this one in my video. Slice the onion into the same thickness. Creating half rings with both. Place them into a large salad bowl, along with the arugula
- Over the salad bowl (to catch all the juices) segment the oranges by slicing the ends off and then peeling and removing all the pith (white parts) leaving only the flesh, cut each segment out. Remove any seeds
- Add the cooled toasted slivered almonds, salt and pepper and gently toss everything together until it's evenly mixed. Serve and enjoy!
Notes
Nutrition
N.B., nutrition info is an estimate based on an online nutrition calculator. This will vary based on the specific ingredients you use.
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Barb
Such a beautiful salad. I know you don't eat chicken, but I made it for the family bbq and we had it with bbq chicken, which was great, the citrus flavor matched beautifully.