Equipment
* optional
Ingredients
Salad Base
- 480 g cannellini beans, cooked, rinsed and drained well
- 200 g fennel bulb, very thinly sliced
- 150 g celery, finely diced
- 80 g red onion, finely chopped
- 15 g fresh dill, finely chopped
Citrus Vinaigrette
- 60 ml extra virgin olive oil
- 45 ml orange juice, freshly squeezed
- 30 ml lemon juice, freshly squeezed
- 5 g orange zest, finely grated
- 10 g dijon mustard
- 5 ml maple syrup
- 3 g sea salt
- 1 g black pepper, freshly cracked
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 313 kcal
- Protein
- 10 g
- Carbohydrates
- 35 g
- Fat
- 16 g
- Fiber
- 9 g
- Sugar
- 6 g
- Sodium
- 786 mg
- Saturated Fat
- 2 g
- Monounsaturated Fat
- 11 g
- Polyunsaturated Fat
- 2 g
- Potassium
- 949 mg
- Calcium
- 147 mg
- Iron
- 4.5 mg
- Magnesium
- 82 mg
- Phosphorus
- 157 mg
- Zinc
- 1.6 mg
- Vitamin A
- 48 mcg
- Vitamin C
- 22 mg
- Vitamin E
- 3.5 mg
- Vitamin K
- 55 mcg
- Vitamin B6
- 0.2 mg
- Thiamin
- 0.17 mg
- Riboflavin
- 0.12 mg
- Niacin
- 0.7 mg
- Folate
- 120 mcg
- Water
- 206 g
Sources: USDA FoodData Central
Method
Prepare the vegetables by removing the tough core of the fennel bulb and slicing it as thinly as possible. Dice the celery, finely chop the red onion, and chop the fresh dill. Place them all on your cutting board or in small prep bowls.
In a small mixing bowl, combine the extra virgin olive oil, orange juice, lemon juice, orange zest, dijon mustard, maple syrup, sea salt, and black pepper. Whisk vigorously until the mixture is fully emulsified and slightly thickened.
In a large mixing bowl, combine the thoroughly rinsed cannellini beans, sliced fennel, diced celery, chopped red onion, and fresh dill.
Pour the citrus vinaigrette over the bean and vegetable mixture. Toss gently using a large spoon or rubber spatula to ensure all the ingredients are evenly coated with the dressing without crushing the delicate beans.
Cover the bowl and let the salad rest in the refrigerator at 4 Celsius / 40 Fahrenheit for at least 30 minutes before serving. This resting period allows the beans to absorb the acidic dressing and the raw vegetables to slightly soften.
Chef's Notes
- Rinsing canned beans thoroughly in cold water removes excess starch and sodium, giving them a cleaner taste and preventing the dressing from becoming thick and cloudy.
- If you have time, allow the salad to sit out for 10 minutes before eating if it has been stored in the refrigerator overnight. The olive oil based dressing will loosen up, and flavors are more vibrant when not ice-cold.
- Save the delicate, feathery fronds from the top of your fennel stalks. Chop them up along with the fresh dill to weave an extra layer of sweet anise flavor throughout the dish.
- Do not skip the dijon mustard in the vinaigrette. Even if you dislike mustard, it acts as a crucial emulsifier that binds the oil and citrus juices together so they coat the salad evenly.
Storage
Refrigerator: 4 days — Store in an airtight container. The flavor improves on the second day as the beans absorb the dressing.
Troubleshooting
Fennel is too tough or stringy to chew comfortably.
Cause: Fennel was sliced too thickly or the tough central core was not removed.
Fix: Let the salad marinate in the acidic dressing for an additional 1 to 2 hours. The acid will help break down the tough fibers.
Prevention: Remove the solid white core at the base of the bulb before slicing, and use a mandoline to achieve uniformly thin slices.
Salad tastes bland or flat.
Cause: Under-seasoning or beans retained too much water from rinsing.
Fix: Add an extra pinch of salt, a squeeze of fresh lemon juice, or a dash of black pepper, toss well, and taste again.
Prevention: Drain the rinsed beans thoroughly and pat them dry if necessary before adding them to the bowl.
Cultural Context
Legumes dressed in acidic vinaigrettes are a staple across Mediterranean culinary traditions, valued for their ability to provide inexpensive, shelf-stable nourishment. The specific pairing of raw fennel and bright citrus is prominently featured in Southern Italian cuisine, notably in traditional Sicilian salads like insalata di finocchi e arance. This recipe bridges those timeless concepts, creating a robust, modern dish that requires zero cooking while highlighting the contrasting textures of creamy beans and crunchy vegetables.
