The Raw Glow Blog

Raw Fennel Salad With Argula

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raw fennel

With Valentine’s day coming up I thought it was only appropriate to use a vegetable that kinda looks like a human heart! Also, fennel is one of my favorite vegetables and my favorite way to eat fennel is in a flavorful raw fennel salad.

Fennel has a texture similar to celery and a sweet licorice flavor kinda like the herb tarragon. It is a good source of vitamin C, potassium, and dietary fiber. Fennel is very popular in Italy, and it can be found in most grocery stores in the states as well. If for some reason you can’t find fennel, you can substitute with the same amount of celery, but you’ll be missing out on fennel’s unique sweet flavor profile.

Raw Fennel Salad With Argula
Raw Fennel Salad With Argula
This raw fennel salad recipe is a celebration of flavors. You have sweet from the raw fennel and dates, salty from the olives, spicy and bitter from the arugula, sour from the lemon juice, and the almonds add a bit of crunch. Not your ordinary salad by any means! This raw fennel salad recipe will make one big family style bowl of salad that can serve up to 4 people.

Prep Time: 20 minutes

Yield: 4 servings

Nutrition Information:
  • 357 calories
  • 17 grams of fat
  • 37 grams of sugar
  • 177 milligrams of sodium
  • 3 Cups Baby Arugula
  • 1 Cup Fennel Bulb Thinly Sliced
  • 1 Cup Sliced English Cucumber (About 1/2 of an English Cucumber)
  • 6 Mejidool Dates Pitted and Cut in Slivers
  • 3 Oranges Peeled and Cut into Segments
  • 1/4 Cup Soaked Almonds Peeled and Rough Chopped (Soaked for 4-6 hours)
  • 1/4 Cup Kalamata Olives Pitted and Roughly Chopped
  • 1 Tablespoon Fennel Fronds Chopped (For Extra Flavor and Garnish)
  • 1 Shallot Minced (About 2 Tablespoons)
  • 3 Tablespoons Extra Virgin Olive Oil
  • 2 Tablespoons Lemon Juice
  • Cracked Black Pepper to Taste
Make the dressing for the salad by whisking the olive oil, lemon juice, and minced shallots. In another bowl, combine the fennel, cucumbers, dates, olives, almonds, and oranges and toss with the salad dressing. Add some cracked pepper to taste. Serve over a beautiful bed of baby arugula. Toss before serving.


slicing raw fennel

Raw Fennel Salad Recipe Hints

  • If possible, soak your almonds in water to cover the night before or at least a few hours before preparing the raw fennel salad. This will give them a lighter texture and possibly make them easier to digest for some. Rinse them well and remove the almond skins by gently pressing them in between your fingers; they should pop right out of the skin easily. This will remove the bitter tannins found in the skin. Then you can roughly chop the soaked almonds and add them to the salad. (If this sounds too complicated for you, just use un-soaked almonds or another nut such as walnuts.)
  • To slice the fennel, first I cut off the stems and saved them for juicing at a later date. I also saved a bit of the fronds for the salad and then I cut the bulb in half and sliced it really thinly.
  • Because the olives and oranges are quite moist I used very little salad dressing, please feel free to add more lemon juice or olive oil if you prefer more dressing.
  • Since the Kalamata olives already contain salt I did not add any extra salt to the salad. Please feel free to season to your liking.
  • The nutrition information is per 1 serving out of 4 servings.

I hope you enjoyed this raw fennel salad recipe and I hope it inspires you to fall in love with fennel this Valentine’s Day!



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