Mediterranean Fennel, Tomato and Olive Salad
An Easy Recipe for a Light Healthy Side Dish
Dec 17, 2008
Mediterranean food tends to be simple, but this does not mean that it is any less delicious. The tastes and ingredients are informed by the warm climate, the outdoor lifestyle and a culture that revolves around eating and drinking.
Although the countries around the Mediterranean have, of course, developed their own individual cuisines, they share several features. These include the use of a variety of fresh, seasonal ingredients, moderate consumption of red meat and the use of olive oil in cooking instead of margarine or butter. These are some of the factors that are believed to make the Mediterranean diet so healthy.
This recipe for fennel, tomato and black olive salad is a good example of a delicious, low-fat, high-fiber side dish that combines several of these elements: fresh vegetables, an olive oil-based dressing and a small number of ingredients that complement each other perfectly.
Unlike green salads, which go soggy if they are dressed too long before they are served, this salad benefits from some resting time. The dressing should be poured over the salad as soon as it has been prepared and the salad put in the fridge to chill for at least 30, but ideally 45, minutes. This will allow the salad’s flavors to develop and the fennel to soften.
Serves 4.
Preparation time: 15 minutes plus 30 minutes chilling time.
Ingredients:
- 2 fennel bulbs
- 3 medium, ripe tomatoes
- 2 tablespoons black olives
For the dressing:
- 3 tablespoons olive oil
- 1½ tablespoons red wine vinegar
- 1 clove of garlic, minced
- Pinch of sugar
- Salt and freshly ground black pepper
Preparation:
- Wash the fennel bulbs and cut off the leafy tops. Slice the bulbs in half and cut out the tough stem and center.
- Slice the fennel as thinly as possible and put into a bowl.
- Cut the tomatoes into eighths and add to the fennel.
- If the olives are in brine or oil, drain and add to the fennel and tomato.
- To make the dressing, put all the ingredients in a small bowl. Mix with a small fork until the sugar has dissolved, the oil and vinegar have emulsified and the dressing is thick and creamy.
- Pour the dressing over the salad and toss until all the vegetables are evenly coated.
- Put the salad in the fridge and leave to chill for 30 minutes before serving
Delicious as a light lunch with fresh bread or as an accompaniment to a main meal.
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