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Nutrition per serving

kcal
353
18% RDI
carbs
34.2 g
11% RDI
sugars
5.4 g
6% RDI
fats
21.2 g
33% RDI
saturates
2.4 g
12% RDI
proteins
7.9 g
17% RDI
fibers
9.1 g
36% RDI
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2500 kcal diet
female icon
2000 kcal diet
Orange, Fennel and Avocado Salad Bowl with Quinoa Preview
20m

This easy one-bowl salad recipe is inspired to the traditional Italian fennel salad with orange and olives, that originates from Sicily.

The perfect combination of crisp licorice-tasting fennel and tangy juicy orange makes this a perfect side dish.

But to spice things up and transform this light salad meal into a fully balanced one-bowl recipe, we have added delicious and nutritious ingredients! In fact, quinoa and bulgur wheat provide carbs, proteins and fibers while walnuts and avocado provide healthy fats, vitamins, and minerals.

This recipe is made with seasonal winter fruits and vegetables allowing you to shop at a cheaper price for your local farmer market and to get fresher and better tasting ingredients with a higher nutritional value.

In fact, seasonal food better supports your body nutritional needs: for example, both fennel and oranges are rich in vitamin C, an antioxidant essential in the prevention of winter ailments like cold and flu.

In addition, this fennel citrus vegan salad is prepared with raw ingredients rich in fiber, promoting regularity and increasing satiety for a healthy digestive tract and as an aid to weight loss.

In fact, this healthy orange salad recipe contains 9 grams per serving providing over 35% of your daily recommended fiber intake.

This fennel salad also contains a good source of plant-based proteins thanks to quinoa, a gluten-free pseudo-cereal high in protein, and bulgur wheat, a low glycemic index unrefined wholewheat grain.

So if you are looking for an easy and healthy lunch box to prepare the night before, this fennel salad is the perfect idea for your next meal, loaded with flavors and goodness! 

And if you are looking for more delicious lunch ideas, have a look here to find inspirations according to your ingredients, food allergens and diet.

Ingredients


ALLERGY ADVICE: For allergens, see ingredients in bold

Quinoa60 g
Bulgur Wheat60 g
Water240 mL
Extra Virgin Olive Oil2 tbsp
Lemon1 unit
Salt to taste
Black Pepper1 pinch
Parsley1 tbsp
Thyme1 tsp
Fennel250 g
Radish50 g
Orange150 g
Avocado120 g
Olives30 g
Walnuts50 g

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INGREDIENTS

Ingredients


ALLERGY ADVICE: For allergens, see ingredients in bold

Quinoa60 g
Bulgur Wheat60 g
Water240 mL
Extra Virgin Olive Oil2 tbsp
Lemon1 unit
Salt to taste
Black Pepper1 pinch
Parsley1 tbsp
Thyme1 tsp
Fennel250 g
Radish50 g
Orange150 g
Avocado120 g
Olives30 g
Walnuts50 g
step 1

Rinse the quinoa and bulgur wheat and add them to a pot with water.

Simmer for 15 minutes until all the water is absorbed and the grains are soft.

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step 2

In the meantime, prepare the vinaigrette combining the oil, lemon juice, salt, pepper, parsley and thyme in the salad bowl.

Use a lemon squeezer to extract the juice without dropping the seeds in.

Give a quick stir to combine all the ingredients.

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step 3

Wash and slice the fennel and radish.

Peel the orange removing the pith and slice.

Slice through the avocado lengthwise until you feel the knife hits the pit, twist and open it. Remove the pit, scoop out the flesh and slice.

After you have prepared the vegetables (1) add a few scoops of the cooked quinoa and bulgur over the vinaigrette dressing.

Lay the vegetables over the grains and garnish with olives and walnut halves (2).

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2
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Foodacious Tips

  • Try to add dices feta to this salad for a boost of proteins and calcium.

  • To make this recipe gluten-free, replace the bulgur wheat with wholegrain rice or use a combination of red and white quinoa.


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