Sous Vide Fennel and Orange Quinoa Salad
Discover the mouthwatering combination of fennel, orange, and quinoa in this modern, healthy, and flavorful salad recipe. Using the sous vide cooking method, you can elevate the flavors and textures of the fennel, creating a unique and delicious salad experience. In this article, we will explore the health benefits of the ingredients in the Sous Vide Fennel and Orange Quinoa Salad, break down the recipe, and provide tips on how to make this dish truly shine. Get ready to impress your guests with this healthy and delightful culinary creation!
Health Benefits of Sous Vide Fennel and Orange Quinoa Salad:
- Rich in Nutrients: Quinoa is a complete protein source, providing all nine essential amino acids. It is also high in fiber, iron, magnesium, and various B vitamins. Fennel offers a good amount of dietary fiber, vitamin C, potassium, and manganese, while oranges are rich in vitamin C and antioxidants. (✔)
- Supports Digestive Health: The fiber in quinoa, fennel, and oranges promotes regular bowel movements, reduces constipation, and maintains overall gut health.
- Boosts Immunity: The vitamin C in fennel and oranges strengthens the immune system by supporting the production of white blood cells and acting as an antioxidant.
- Encourages Heart Health: Quinoa's high fiber content, along with its magnesium and potassium, can help regulate blood pressure, improve blood lipid profiles, and support overall heart health.
- Aids Weight Management: The combination of protein and fiber in quinoa, coupled with the low-calorie nature of fennel and oranges, makes this salad a satisfying and nutritious meal that can assist with weight management.
- Improves Skin Health: Vitamin C in oranges and fennel contributes to collagen production, helping maintain skin elasticity and reducing the appearance of wrinkles.
- Promotes Eye Health: The vitamin C and antioxidants in oranges support eye health by protecting against oxidative damage and age-related eye diseases.
- Enhances Bone Health: The manganese in fennel and magnesium in quinoa contribute to the maintenance of strong, healthy bones.
Savor the delightful combination of sous vide fennel, orange, and quinoa in this vibrant and nutritious salad. Bursting with flavor and health benefits, this dish supports digestion, boosts immunity and promotes heart health. Enjoy a culinary masterpiece that's as delicious as it is good for you.
- 3/4 cup quinoa
- 2 cup vegetable stock
- 2 tbsp pomegranate seeds
- 1 tsp sesame seeds (toasted)
- 2 tsp fresh coriander (finely chopped)
- 3 tbsp extra virgin olive oil
- 1 tsp lemon vinegar
- salt
- freshly ground black pepper
- 1 fennel bulb (cut into eighths)
- 1/4 cup orange juice
- 1 pinch saffron
- 1 tbsp tahini
- 1 1/2 tbsp lemon juice
- 1/4 cup olive oil
- 1 tsp pine nuts
- 1 pinch salt
- orange pieces (grilled)
- nasturtium leaves
- coriander cress
Preheat the sous vide water bath to 185°F (85°C).
In a medium saucepan, combine quinoa and vegetable stock, and bring to a simmer. Cook for 15 minutes, or until the quinoa is cooked through but still has a bit of bite. Remove from heat and let it cool.
While the quinoa is cooking, prepare the fennel. Place the fennel pieces in a vacuum-seal bag, and add the orange juice and saffron. Seal the bag and place it in the preheated water bath for 20 minutes.
Heat a frying pan over high heat. Remove the cooked fennel from the bag and sear it in the hot pan until it's nicely colored on all sides. Remove from heat and mix with the cooked quinoa. Stir in pomegranate seeds, toasted sesame seeds, and chopped coriander until well combined.
In a small bowl, whisk together olive oil and lemon vinegar to create a lemon dressing. Gently stir some of the dressing into the quinoa, seasoning with salt and pepper. Taste the salad and adjust the seasoning, adding more dressing as needed.
Place the frying pan over low heat and add the pine nuts. Toast gently until evenly golden, then sprinkle with a pinch of salt and toss in the pan to combine. Transfer the toasted pine nuts to a small plate to cool slightly before adding them to the salad.
To serve, divide the fennel and quinoa salad among serving plates, and top each portion with a sprinkle of toasted pine nuts. Arrange the grilled orange on top of the salad, and garnish with nasturtium leaves and coriander cress. In a small bowl, whisk together tahini, lemon juice, and olive oil, and drizzle the mixture over the salad to finish.
Servings 2
- Amount Per Serving
- Calories 540kcal
- % Daily Value *
- Total Fat 31.2g48%
- Sodium 177mg8%
- Potassium 889mg26%
- Total Carbohydrate 58.4g20%
- Dietary Fiber 9g36%
- Sugars 8.89g
- Protein 11.4g23%
- Calcium 129 mg
- Iron 5 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.