• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Plant-Based Cooking
  • Start Here
    • Introduction
    • What is a Plant-Based Diet?
    • Freebies
    • 12 Tips for Starting
    • Got Questions?
    • Meal Planning Myths
    • Nutrition Needs
    • Plant-Based Myths
    • Stock Your Pantry
    • Tools, Tips and Freebies
    • Uncommon Ingredients
    • What to Expect
    • Why Eat Plants?
  • Recipes
    • 12 Most Popular
    • Appetizers
    • Beverages
    • Breakfast
    • Desserts
    • Gluten-Free
    • Holiday Recipes
    • Main Dishes
    • Plantricious
    • Recipe Roundups
    • Salads & Dressings
    • Sandwiches
    • Sauces & Condiments
    • Side Dishes
    • Snacks
    • Soups & Stews
  • Articles
    • All Articles
    • Cooking Tips
    • Food Facts
    • Getting Started
    • Interviews
    • Meal Planning
    • Nutrition
    • Reader Questions
    • Staying Motivated
    • Success Stories
  • Resources
    • Complete List
    • Freebies
    • Freebie Login
  • Shop
    • Books
    • Cookbooks/Recipes
    • Kitchen Essentials
    • Meal Delivery
    • Pantry Essentials
  • About
    • About PB Cooking
    • About Diane
    • Coffee Klatch
    • Diane’s Health Journey
    • Subscribe
    • Contact
  • Cookbook
Home » Arugula, Orange Fennel Salad

Arugula, Orange Fennel Salad

December 11, 2018 By Diane Smith Leave a Comment

Disclosure: This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.
Pin
Share
Yum
Tweet
"Arugula, Orange Fennel Salad by Diane Smith of plantbasedcooking.com"

This wonderfully bright, tangy and rich Arugula Orange Fennel Salad is great any time of the year, but you might want to serve it with my Plant-Based Moroccan Holiday Menu.

A typical Moroccan meal begins with a series of hot and cold salads, followed by a tagine (usually meat), but my plant-based Moroccan fennel salad version is vegan, of course.

Orange Fennel Salad

In addition to this orange fennel salad, the menu includes:

  • Moroccan Spiced Eggnog,
  • Red Pepper Dip,
  • a Chickpea Moroccan Vegetable Tagine for the main course, 
  • sweet roasted carrots,
  • and for dessert, a choice of either Baked Pears with Cardamom, or Pumpkin Spiced Chia Pudding.
Orange Fennel Salad

Arugula Fennel Salad

Fennel has a bit of a licorice taste and I like it best raw if it’s sliced quite thinly. You can also roast fennel as it’s delicious served warm. If you’re not familiar with fennel, it’s a large white-light green bulb with long stems and fronds (see the photo).

See the short video below that shows you how to prepare fennel for salad and other vegan fennel recipes.

You won’t want to miss these delightful salads:

  • Arugula, Orange and Beet Salad
  • Vegan Caprese Salad with Blackberry & Watermelon
  • Corn, Tomato Salad
  • Low-Fat Broccoli Salad
Orange Fennel Salad

For the arugula fennel orange salad photos, I used fresh oranges. I accidentally purchased two different types of oranges which you see in the photo but that makes it so colorful.

I’ve also included the option of using canned mandarin oranges instead of fresh but you can make that call for yourself. Peeling and segmenting oranges takes a little more time and I’ve included a video about how to do that, as well.

"Arugula, Orange Fennel Salad by Diane Smith of plantbasedcooking.com"

Once you’ve thinly sliced the fennel, toss it with the orange segments, and pistachios. Make the dressing in a high-powered blender by adding the pistachios, orange, apple cider vinegar, low-sodium soy sauce, and ginger.

Don’t worry if you still have bits of nuts in the orange and fennel salad dressing as they add crunch. And, I might add some important oil that helps us assimilate all of the nutrition in the greens.

Once you’ve tossed everything except the arugula with the dressing you’re ready to serve vegan fennel salad. Each plate gets a handful of arugula and is topped with the dressed ingredients and topped with a sprinkling of cilantro.

How to cut fennel for salad

How to peel and Segment an Orange

I’d love to hear your feedback in the comments below for this Arugula Orange Fennel Salad recipe! If you have a photo, post it on my Instagram page, tag me using the hashtag #plantbasedcooking in your caption, and I won’t miss it!


This recipe is Certified Plantricious because it meets the following guidelines.

"Cooking with Certified Plantricious Guidelines" seal

The Trusted Seal for
Plant-Based Nutrition

  • Must be whole food plant-based, contains no animal products
  • May be minimally processed
  • No added oil
  • No added sugars
  • No artificial additives or preservatives
  • Sodium (mg) to Calories ratio, 1 ≤ 1
  • Total Fiber to Calories, 2g ≥ 100 calories

 

Orange Fennel Salad
Print Recipe
4.23 from 9 votes

Arugula, Orange Fennel Salad

This wonderfully bright, tangy and rich Arugula Orange Fennel Salad is great any time of the year, but you might want to serve it with my Plant-Based Moroccan Holiday Meal.
Prep Time25 mins
Total Time25 mins
Servings: 8 people

Equipment

  • Cutting board
  • Knife
  • High-Speed Blender
  • Wooden Salad Bowl

Ingredients

  • 1 5-oz bag arugula
  • 1 bulb fennel sliced thinly (see video)
  • 1 large fresh orange peeled and cut into segments (see video below) or one 10.7 oz can mandarin oranges
  • ½ cup pistachios chopped
  • ½ cup fresh cilantro chopped

Dressing

  • 1 orange peeled and cut in half
  • 1/3 cup raw unsalted pistachios (if you have trouble finding raw, roasted will work)
  • 2 Tbl apple cider vinegar
  • 1 tsp low-salt soy sauce or low-salt tamari
  • ¼” piece fresh ginger peeled
  • sea salt and pepper to taste
  • water to thin as needed
Prevent your screen from going dark

Instructions

  • In a high-powered blender, add the whole orange, pistachios, vinegar, soy, and ginger. Blend until smooth, scraping down the sides as needed to incorporate all. Add extra water by the tablespoon to thin. Add sea salt and pepper to taste.
  • Cut off the stems and feathery fronds of the fennel bulb and remove any bruised or discolored outer layers. Cut the bulb in half lengthwise and cut out any tough core parts. Cut the bulb halves crosswise into very thin slices. (see video)
  • In a large bowl or plate, place the arugula, sliced fennel, oranges, and pistachios. Sprinkle the dressing by spoonfuls and garnish with cilantro.
  • You can also arrange the salad individually on each plate.

Notes

Nutrition

Nutrition Facts
Arugula, Orange Fennel Salad
Amount per Serving
Calories
127
% Daily Value*
Fat
 
8
g
12
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
4
g
Sodium
 
89
mg
4
%
Potassium
 
237
mg
7
%
Carbohydrates
 
11
g
4
%
Fiber
 
4
g
17
%
Sugar
 
6
g
7
%
Protein
 
5
g
10
%
Vitamin A
 
700
IU
14
%
Vitamin C
 
31.4
mg
38
%
Calcium
 
50
mg
5
%
Iron
 
0.7
mg
4
%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Tag @PlantBasedCooking on Intagram!
Pin
Share
Yum
Tweet

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Get Social

Plant Based Cooking on Facebook   Plant Based Cooking on Instagram   Plant Based Cooking on Pinterest   Plant Based Cooking on Twitter   Plant Based Cooking on YouTube

Meet Diane

WELCOME TO PLANT-BASED COOKING

Hi! I'm Diane, and I'd love to help you live a plant-based lifestyle with steps, tools and actions for disease reversal, weight loss and renewed vitality. I hope to make your journey easier. Click here to read more.

Top 50 Vegan Blogs Of 2021

Sign Up Intro

Join my list and get your free checklist, “8 Plant-Based Meal Planning Mistakes and How to Avoid Them” plus a helpful bonus meal planning worksheet.

Leadpages signup button

 

Join me on Facebook

Plant-Based Cooking on Facebook Like Sign Up Plant-Based CoOoking on Facebook

Graduate Badge

Christmas

See More →

New Year’s Day

See More →

Game Day

How to Log into the Freebie Library

20 Vegan Plant-Based Casserole Recipes

Plant-Based Vegan Casserole Recipes

Chickpea Bowl

12 Common Mistakes Plant-Based Beginners Make and How to Fix Them

Healthy Carbs

Reader Question: Will All These Carbs Make Me Gain Weight?

The Nutr Machine

Review: The Nutr Machine and How to Make Plant Milk

5 different types of oil

9 Plant-Based Store-Bought Foods with Hidden Oils

Smith Family Christmas 2021

COFFEE KLATCH November & December: Sharing My Personal Side

Having Fun Cooking

How to Have Fun Eating a Plant-Based Diet

Broccoli Waldorf Salad

Which is Healthier, Raw or Cooked Foods?

Valentine’s Day

See More →

St. Patrick’s Day

See More →

Easter

How to Log into the Freebie Library

20 Vegan Plant-Based Casserole Recipes

Plant-Based Vegan Casserole Recipes

Chickpea Bowl

12 Common Mistakes Plant-Based Beginners Make and How to Fix Them

Healthy Carbs

Reader Question: Will All These Carbs Make Me Gain Weight?

The Nutr Machine

Review: The Nutr Machine and How to Make Plant Milk

5 different types of oil

9 Plant-Based Store-Bought Foods with Hidden Oils

Smith Family Christmas 2021

COFFEE KLATCH November & December: Sharing My Personal Side

Having Fun Cooking

How to Have Fun Eating a Plant-Based Diet

Broccoli Waldorf Salad

Which is Healthier, Raw or Cooked Foods?

Cinco de Mayo

See More →

Mother’s Day

See More →

Memorial Day

See More →

Father’s Day

See More →

Fourth of July

See More →

Labor Day

See More →

Halloween

See More →

Thanksgiving

Hanukkah

See More →

Footer

Instagram

Pinterest

            Plant Based Cooking on YouTube

Disclosure and Privacy Policy

Recent Articles

20 Vegan Plant-Based Casserole Recipes

Plant-Based Vegan Casserole Recipes

Chickpea Bowl

12 Common Mistakes Plant-Based Beginners Make and How to Fix Them

Healthy Carbs

Reader Question: Will All These Carbs Make Me Gain Weight?

Contact: diane@plantbasedcooking.com

Copyright © 2021 Plant Based Cooking