The season of oranges, mandarins, lemons and grapefruit has finally arrived!
So let’s start juicing citrus and making some winter salads. Mmmm sounds good!
I made this chickpea fennel citrus salad with asparagus and nuts with a lemon-flaxseed oil citronette.
Now, I’m aware that asparagus are not winter vegetables on this side of the hemisphere (we are in Italy, October 2015, if you are reading this post after a while). But, if you live in Australia or New Zealand, you might be eating them right now!
Oh yes, because those lucky guys over there in DOWN UNDER are enjoying spring now and will celebrate Christmas on the beach!
As this post is in partnership with [ comfort zone ], which sells its products over the world, I could not help but create a recipe suitable for all seasons and all continents.
Actually, oranges, lemons and limes are available all year round, so this fresh and rich in vitamin C salad fits very well with the milder seasons.
I recommend you replace the asparagus with other crunchy vegetables, such as carrots, or you can simply omit them. In fact the original recipe calls for oranges, fennel and walnuts and nothing more.
Chickpeas are an optional add-in whose aim is to add carbohydrates and proteins to make this salad a complete meal.
You may as well choose to replace the beans with other types of vegetable proteins such as beans or peas or opt for a raw choice and enrich the salad with hemp seeds.
We all know that oranges, lemons and citrus are detoxifying and rich in vitamin C. But perhaps not everyone knows that they are not the richest Vit C! Parsley (I have a thing for parsley, I admit it) peppers, kiwi and green veggies contain a much higher amount of vitamin C than citrus.
Fennel is famous for its health properties. It helps digestion, boosts the immune system and is said to have diuretic properties. To confirmation this, the countless number of digestive herbal teas or so-called slimming teas that invade the shelves of supermarkets, herbalists and pharmacies.
Fennel also has very few calories (9kcal for 100g), is fat-free and contains a good quantity of vitamins, minerals and fiber.
A few years ago, when I worked as a beautician / masseuse in a SPA, I founded the fennel club with my colleagues!
You should know that massage therapists are hungry, always hungry, and they never know when and if they will have lunch. That’s why, in the small kitchen area, we had stocks of fennel that we put into the pockets of the tunic and munched between a treatment and another. This was our little trick to avoid massaging a customer and have the annoying and embarrassing rumble of our stomach in the background.
The CHICKPEA FENNEL CITRUS SALAD with nuts and lemon dressing is
easy and fast
rich in vitamin C, fiber, minerals
enriched with plant based proteins
a quick, light and complete meal
suitable for the whole family
easily adaptable to a raw food diet (substitute chickpeas with hemp seeds or sprouts)
dairy free, egg free and soy free
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- 2 large organic oranges
- 1 lime or small lemon
- 1 large fennel bulb (9 oz, cleaned)
- 3 oz fresh asparagus (8 spear asparagus)
- 10 pecans o walnuts, chopped
- 1 red spring onion, about 2 oz
- 2 wild fennel fronds, tender stems only
- ¾ cup cooked chickpeas, drained*
- For the citrus vinaigrette
- 2 tsp flaxseed oil
- 2 tsp extra virgin olive oil or grapeseed oil
- 2 tsp juice of a fresh lime o lemon, squeezed
- pinch of salt
- Wash and clean all the vegetables and citrus.
- Cut off the stems and feathery fronds of the fennel bulb and save them to garnish if you‘re not using wild fennel fronds.
- Slice the fennel bulb and the spring onions into very thin slices using a
mandolineor a knife. Place fennel slices in an ice bath and set aside.
- Trim the asparagus and use a vegetable peeler to cut them into thin ribbons. Place in the ice bath.
- Cut the lime into quarters and then into very thin slices without peeling.
- Using a sharp knife, slice off the peel of the oranges and remove as much pith as possible, then cut into wedges and set aside. Grate or cut the orange peel into very thin slices.
- Drain, rinse and pat dry the chickpeas.
- Once ready to serve, drain and pat dry fennel and asparagus slices.
- Place fennel, asparagus, orange wedges, lime, spring onions and chickpeas in a serving bowl and toss gently. Drizzle with citrus vinaigrette and toss until all the ingredients are coated. Garnish with wild fennel
leaves,chopped walnuts, orange zest slices and serve immediately.
- In a small bowl or blender, whisk together the olive oil, flaxseed
oiland lime juice. Season with salt.
To make a raw citrus salad, substitute chickpeas with hemp seeds or sprouts.