This vibrant fennel orange salad combines crisp, refreshing fennel with juicy citrus segments, creating a refreshing medley of flavors and textures.
Packed with fiber, plant-based protein, and heart-healthy fats from pistachios and olive oil, it’s low in saturated fat and carbs.
Quick to prepare and perfect for everyday meals, it’s a light, nourishing, and satisfying option.
Fennel Orange Salad
Equipment
- Small-medium bowl ×1
- Small saucepan ×1
- Spice grinder or mortar & pestle ×1
- Vegetable peeler ×1
- Mandoline or sharp knife ×1
- Salad bowl ×1
- Whisk ×1
Ingredients
- 3 medium navel or Cara Cara oranges
- 1 medium lemon zested
- 4 garlic cloves minced or pressed
- 1 teaspoon Aleppo pepper or ¼ teaspoon red pepper flakes
- 1 teaspoon coriander seeds
- 1 ½ teaspoons cumin seeds
- 1 teaspoon fennel seeds
- 3 tablespoons 42 g extra virgin olive oil
- 1 teaspoon pure maple syrup
- 1 teaspoon Dijon mustard
- Sea salt to taste
- Freshly cracked black pepper to taste
- 2 large or 3 medium fennel bulbs, with fronds
- Small handful fresh mint leaves
- ⅓ cup 40 g shelled roasted pistachios or almonds, roughly chopped
Instructions
- Prepare the Oranges: Start by zesting one of your oranges directly into a small-medium bowl. The zest will add a fragrant citrus punch to the dressing later.Next, peel all three oranges, removing the white pith carefully to avoid bitterness. Segment the oranges by cutting between the membranes, or chop them into bite-sized pieces if preferred. Lightly season the orange pieces with a pinch of salt and freshly cracked black pepper, then set them aside while you prepare the remaining ingredients.
- Make the Citrus-Garlic Base: In the bowl with orange zest, add the lemon zest and minced or pressed garlic. Sprinkle in the Aleppo pepper (or red pepper flakes) for a subtle kick. This forms the aromatic base of your spiced citrus vinaigrette. Set this mixture aside to allow the flavors to meld while you toast the spices.
- Toast the Spices: Take a small saucepan and heat 3 tablespoons (42 g) of extra virgin olive oil over medium heat for about 2 minutes. Lightly crush the coriander seeds using a spice grinder, mortar and pestle, or even the back of a sturdy mug. Combine the crushed coriander with the cumin seeds and fennel seeds.Add this spice mixture to the warm oil and allow it to sizzle gently. Swirl the pan frequently to prevent burning. Continue cooking for approximately 2 minutes, or until the spices turn a few shades darker and release their full aroma.
- Combine Spiced Oil with Citrus-Garlic Base: Carefully pour the fragrant, infused oil over the bowl containing the orange zest, lemon zest, garlic, and Aleppo pepper. You should hear a gentle sizzle as the hot oil meets the aromatic ingredients. Stir gently with a spoon or whisk to combine, then let the mixture sit for about 1 minute so the flavors infuse fully.
- Emulsify the Vinaigrette: Add 2 tablespoons (30 mL) of fresh lemon juice, the maple syrup, and Dijon mustard to the citrus-garlic-oil mixture. Whisk vigorously to emulsify the dressing, creating a smooth, slightly thickened vinaigrette. Taste and season with sea salt and freshly cracked black pepper as needed. Your vinaigrette should have a perfect balance of sweet, tangy, and spiced notes.
- Prepare the Fennel Bulbs: Remove the wispy fronds from the fennel bulbs and set them aside for garnish. Trim off the stalks and discard them. Using a vegetable peeler, remove the outermost layer of each bulb if it feels tough or fibrous. Cut each fennel bulb in half lengthwise, then slice crosswise into very thin slices using a mandoline or sharp knife. Discard the tough core from each half. You should now have delicate, paper-thin fennel slices that will form the crisp base of your salad.
- Toss the Fennel with Seasoning: Place the sliced fennel in a large salad bowl.Sprinkle lightly with salt and pepper, then toss gently with your hands.Massaging the fennel lightly with salt helps to soften it slightly while enhancing its natural sweetness and aroma.
- Combine Fennel and Oranges: Add the seasoned orange segments to the fennel slices in the bowl. Pour the prepared spiced citrus vinaigrette over the mixture. Gently toss everything together, ensuring the fennel and oranges are evenly coated with the flavorful dressing. Be careful not to crush the delicate orange segments—gentle tossing preserves their shape and juiciness.
- Add Fresh Herbs and Nuts: Tear the fresh mint leaves and fennel fronds by hand into smaller pieces, releasing their fragrance as you add them to the salad. Sprinkle the roughly chopped pistachios (or almonds) on top. Use your hands or a large spoon to gently toss the salad again, distributing the herbs and nuts evenly throughout. The pistachios add a satisfying crunch and heart-healthy fats, while the mint and fennel fronds add bright, fresh notes.
- Final Seasoning and Serve: Taste your salad and adjust the seasoning with a pinch of salt and freshly cracked black pepper if needed. For extra richness and gloss, drizzle a small amount of additional olive oil over the top just before serving. Serve immediately to enjoy the crisp textures, vibrant colors, and lively flavors at their peak. This salad is best eaten fresh, but you can prepare the ingredients ahead and dress only the portion you plan to serve to maintain the texture.
Notes
- After trimming the stalks, you should have about 1 ½ pounds (680 g) of fennel bulbs.
- This salad is best served immediately for maximum crispness and vibrant flavors.
- If making ahead, keep the dressing separate and toss with the salad just before serving.
- Use easy-to-peel citrus like sumo oranges, mandarins, or tangerines for convenience.
- For a shortcut, skip toasting whole spices and use ½ teaspoon ground cumin and ½ teaspoon ground coriander directly in the vinaigrette.
- Pistachios can be substituted with almonds, cashews, or walnuts for different textures.
Chef’s Secrets For Perfect Flavor
The key to an unforgettable fennel orange salad is balancing textures and flavors.
Thinly slicing the fennel ensures a crisp, delicate bite that absorbs the vinaigrette without becoming soggy.
Toasting whole spices gently in olive oil releases their essential oils, adding a warm, aromatic depth that cannot be replicated with pre-ground spices.
When zesting citrus, avoid the bitter white pith beneath the skin, which can overpower the sweetness of the oranges.
Using fresh mint and reserved fennel fronds at the end brightens the dish, adding layers of herbal fragrance that elevate the simple ingredients into a gourmet salad.
Serving Suggestions For Any Occasion
This salad works beautifully as a refreshing side to grilled fish, roasted chicken, or Mediterranean-style grain bowls.
For a light vegetarian meal, serve it alongside warm quinoa, lentils, or chickpeas, drizzled with a little extra olive oil.
It also pairs wonderfully with creamy cheeses like burrata or goat cheese, which contrast the tangy vinaigrette and crisp fennel.
For entertaining, serve in a wide, shallow bowl to showcase the vibrant colors of orange segments, green herbs, and pistachios—it’s visually striking and encourages guests to dig in immediately.
Storage Tips To Maintain Freshness
To preserve the salad’s crisp texture, store fennel and citrus separately from the dressing if preparing in advance.
Keep the vinaigrette in a sealed container in the refrigerator for up to 3–4 days.
The chopped fennel can be refrigerated for 1–2 days in an airtight container, but avoid adding citrus or nuts until serving to prevent sogginess.
If leftovers are dressed, consume within 24 hours for best flavor and texture.
Nuts can be toasted or added fresh right before serving to maintain crunch and freshness.
Frequently Asked Questions
1. Can I make this salad ahead?
Yes! You can prep the fennel, segment the oranges, and make the vinaigrette a few hours ahead. Keep them separate until serving to maintain freshness and crispness. Add nuts and fresh herbs just before tossing to prevent wilting or sogginess.
2. What can I use instead of pistachios?
Almonds, cashews, or walnuts work well as crunchy alternatives. Toasting them lightly enhances their flavor. For a lower-fat option, simply omit nuts and enjoy the salad’s natural textures and flavors.
3. Can I use pre-ground spices instead of whole?
Yes, though toasting whole spices releases a more complex, aromatic flavor. If using pre-ground, add ½ teaspoon ground cumin and ½ teaspoon ground coriander directly to the dressing. Taste and adjust for intensity.
4. How do I slice fennel thinly without a mandoline?
Use a sharp knife and slice each fennel half as thinly as possible. Shaving the outer layers with a vegetable peeler first helps create delicate, tender slices. Toss gently to prevent bruising.
5. Is this salad suitable for meal prep or lunch boxes?
Yes, if you store the dressing separately. Assemble just before eating to keep the fennel crisp and the oranges juicy. Nuts and fresh herbs should also be added at the last minute for optimal texture and flavor.
