April 24, 2018
Fennel Salad With Capers

Fennel Salad With Capers

by Berkeley Wellness  

Look for firm, unwrinkled fennel bulbs, with fresh-looking green fronds. If you can’t find the smaller capers (labeled “nonpareil”), you can use the bigger capers often from Spain but chop them up so they are not so overwhelming in the salad.

Makes 4 servings


2 tablespoons chopped sun-dried tomatoes

3 tablespoons boiling water

¼ cup fresh lemon juice

4 teaspoons vegetable oil, such as olive or canola oil

1½ teaspoons Dijon mustard

¼ teaspoon salt

2 bulbs fennel (2½ pounds total)

2 teaspoons small (nonpareil) capers or large capers, coarsely chopped


1. In a medium heatproof bowl, combine the sun dried tomatoes and boiling water. Let stand until the tomatoes have softened, 15 to 20 minutes (depending on the dryness of the tomatoes).

2. Add the lemon juice, oil, mustard and salt to the sun-dried tomatoes.

3. Cut off the fennel stalks and fronds. Finely chop ¼ cup of the fronds and add to the bowl of dressing; discard the stalks. Cut the bulbs in half lengthwise and thinly slice crosswise.

4. Add the fennel and capers to the bowl and toss well to combine. Serve at room temperature.

Nutrition per serving: 114 calories, 5.1g total fat (0.6g saturated), 0mg cholesterol, 7g dietary fiber, 17g carbohydrate, 3g protein, 377mg sodium.

Good source of: fiber, folate, niacin, potassium, vitamin C.

From The Wellness Kitchen, by the staff of The Wellness Kitchen and the editors of the University of California, Berkeley Wellness Letter.