Fresh Orange Fennel Salad with Parsley (Low-Fodmap)

Print

Fennel and oranges are low in FODMAPs and also make a great pair when dressed in silky olive oil, crunchy celery, tart lemon juice and sea salt. I created this recipe because I love fennel and wanted to share a salad that’s great on its own or with a meal, preferably beef or fish.

Further Food Nutritionist Commentary:

Both fennel and parsley are easy to digest and are known for their digestive health properties. Including them in the diet can help alleviate gas, bloating, and diarrhea, especially for those with IBS. The addition of heart-healthy olive oil and the bright flavors of citrus also give this dish a nutrient boost. Some of these nutrients include vitamin C, vitamin E, and antioxidants to fight off infections and help protect against certain types of cancers.

By Emily Cooper

Fresh Orange Fennel Salad with Parsley (Low-Fodmap)

  • Prep Time: 10 minutes
  • Cook Time: 4 hours
  • Servings: 2

Ingredients

1 medium orange

3 small fennel bulbs (thinly sliced)
1/2 cup coarsely chopped fresh parsley
1/4 cup fresh lemon juice
1/4 cup extra-virgin olive oil
1/8 teaspoon sea salt
1/2 teaspoon freshly ground black pepper

Instructions

  1. Peel orange then divide into sections and cut each section in half.
  2. Toss fennel, parsley, and orange pieces in a large bowl.
  3. Add lemon juice and oil and toss to coat. Add salt and pepper.
  4. Enjoy immediately or cover and refrigerate for at least 4 hours to allow flavors to bind.
  5. Option to serve topped with 2 ounces of goat cheese.
Peel orange then divide into sections and cut each section in half. Toss fennel, parsley, and orange pieces in a large bowl. Add lemon juice and oil and toss to coat. Add salt and pepper. Enjoy immediately or cover and refrigerate for at least 4 hours to allow flavors to bind. Option to serve topped with 2 ounces of goat cheese.

Nutrition Information

Per Serving:  Calories: 362; Total Fat: 27 g; Saturated Fat: 4 g; Monounsaturated Fat: 20g; Polyunsaturated Fat: 3 g; Cholesterol: 0 mg; Sodium: 229 mg; Potassium: 959 mg; Carbohydrate: 30 g; Fiber: 8 g; Sugar: 12 g; Protein: 3 g 

Nutrition Bonus: Vitamin C: 211%;Vit A: 31%; Calcium: 17%; Iron: 14%;

Print

Leave a comment

Your email address will not be published.

further food collagen

Send this to friend