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    Home » Recipes » Lunch

    Published: Sep 26, 2021 · Modified: Jul 9, 2022 by Claire · This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases · 2 Comments

    Quinoa Fennel Salad

    Jump to Recipe Print Recipe

    Looking for a fall salad? Then this quinoa fennel salad is just for you! The fennel and zucchini are perfectly soft with a hint of sweetness, and the ginger quinoa adds a kick of flavour. A vegan, gluten free and low histamine salad.

    quinoa and fennel salad on a brown plate on a checked cloth.

    If you are a lover of salads for lunch or as sides for your evening meal (or summer BBQs!) then you may also like to see my sweet potato cousous salad and quinoa tabbouleh salad. Both so tasty!

    For a refreshing side, my pak choi salad is so light and perfect for summer!

    This quinoa fennel salad is perfect for fall, with all the comfort food vibes of quinoa and cooked zucchini, with a hint of spice. It's so easy to make and a little different from a traditional green salad.

    Jump to:
    • ⭐ Why this recipe is so good
    • 🥬 Ingredients
    • 🔪 Step by step instructions
    • 📖 How to prepare fennel
    • 💭 Recipe tips and variations
    • 🍽 How to serve this salad
    • 🥗 More salads to enjoy
    • 📖 Recipe
    • 💬 Comments

    ⭐ Why this recipe is so good

    It's very easy, for me at least, to get stuck in a bit of a rut when it comes to eating lunch I find, but fennel has come back onto my shopping list lately. I think you will love this recipe because:

    • Fresh and light: perfect for summer, but also for fall I feel!
    • Versatile: it can be served on its own or with other proteins or side dishes.
    • Plant-based protein: the quinoa gives you a vegan source of protein.

    🥬 Ingredients

    bowl of quinoa, fennel, zucchini, fresh herbs, pumpkin seeds and apple cider vinegar.

    All the ingredients and their quantities are set out in the recipe card below.

    Some notes on a few of them:

    • Quinoa: the base of the salad and a great source of plant-based protein. I tend to use white quinoa, but there are also tri-coloured quinoa blends if you fancy a change.
    • Fennel: gives a lovely aniseed taste. Slice very thinly so it softens during cooking.
    • Zucchini: slice on the diagonal to make it look a little fancy!
    • Herbs: I use coriander, parsley and mint, but you can change up for those you prefer, and the proportion of each.
    • Pumpkin seeds: to add a bit of crunch. I like Terrasoul organic pumpkin seeds.
    • Ginger: use freshly grated if you can. It's one of the main flavours, so adjust quantity to taste preference.
    • Maple syrup: adds a touch of sweetness to the fennel and zucchini.
    • Apple cider vinegar: helps break down the more fibrous fennel, and give a slight tang too. If you can't tolerate apple cider vinegar, then white distilled vinegar make work for you (scores 0 on the SIGHI list for histamine).
    • Garlic: the main flavour of the dressing. Mince or dice very finely.
    • Apple juice: just a touch in place of lemon in the dressing.

    🔪 Step by step instructions

    I think of this quinoa fennel salad as a 'two pans' kind of recipe - one for the quinoa and the other for the vegetables.

    fennel and quinoa in a pan.
    quinoa, fennel and zucchini cooking in a pan.

    STEP 1

    Fry the fennel and zucchini in olive oil in a pan for 10-15 minutes, or until softened and light golden brown. Then add the maple syrup, ginger, apple cider vinegar (if using) and a pinch of salt. Cook for a further 2 minutes and then set aside to cool.

    STEP 2

    Cook the quinoa according to packet instructions.

    STEP 3

    Combine the quinoa into the fennel mix, and add pumpkin seeds, herbs, salt and pepper (if using).

    Then simply make the dressing, plate up and enjoy!

    📖 How to prepare fennel

    Fennel is such an under-rated vegetable in my opinion, but so delicious. I think preparing fennel tends to put people off as it looks so odd, with stalks and fronds to grapple with. Here's how I prepare fennel:

    1. Remove any outer layers that are dry or damaged in any way.
    2. Cut off the darker green stalks and fronds. Slice off the root at the bottom if it seems too tough (seems to vary from fennel to fennel!).
    3. Cut the fennel bulb in half. Slice finely slice into half moons. If they are too big, then you can dice further.

    💭 Recipe tips and variations

    • Adjust the quantity of ginger to your preference for the right amount of 'heat' for you.
    • Make sure the fennel is finely diced so that it softens. You also don't want to include the tough root.
    • The vinegar is optional if you are on a low histamine diet. Or if you prefer to stick to foods rated 0 on the SIGHI list, then swap out for white distilled vinegar.
    • To make it a main meal, you can add more seeds or nuts to make it heartier as a vegan option. Or some fresh mozzarella or grilled chicken.

    🍽 How to serve this salad

    This delicious salad can be a lunch or light dinner on its own as a vegan option. If you want a touch more protein, then sprinkle on some extra pumpkin seeds or pistachio nuts.

    Mozzarella or grilled chicken can also be served on the side.

    Or if you are having a BBQ then a range of salads alongside grilled meats or other protein options is always nice. Some ideas:

    Chicken burger with a honey ginger glaze

    Pesto chicken kebabs

    Coconut chicken kebabs

    quinoa and fennel salad on a brown plate.

    🥗 More salads to enjoy

    Find a large collection of ideas on my salads page, including my popular pear fennel salad and my butternut beetroot salad. Some recent recipes:

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    I’m always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes. And please do leave a star rating if you tried the recipe!

    📖 Recipe

    quinoa and fennel salad on a brown plate.

    Quinoa Fennel Salad

    Claire
    This quinoa and fennel is an easy vegan salad perfect for the late summer and fall months. It is flavoured with ginger and herbs and can be enjoyed on its own, or as a side dish. Serves 2 as a main, 3-4 as a side.
    5 from 2 votes
    Prevent your screen from going dark
    Print Recipe Pin Recipe
    Prep Time 15 minutes mins
    Cook Time 35 minutes mins
    Total Time 50 minutes mins
    Course Dinner, Lunch, Salad, Side Dish
    Cuisine American, British
    Servings 2 servings
    Calories 314 kcal

    Ingredients
      

    • ½ cup quinoa dry weight
    • 1 fennel bulb finely diced
    • 1 zucchini sliced
    • 1 cup coriander, parsley and mint combined amount, adjust to preference
    • 1 teaspoon maple syrup
    • 1 teaspoon apple cider vinegar or white distilled vinegar
    • 1 cm ginger grated, adjust amount to preference
    • 1 tablespoon pumpkin seeds
    • pinch salt

    For the dressing

    • 1 tablespoon extra virgin olive oil
    • 2 teaspoon apple juice
    • 1 garlic clove minced or finely diced
    • salt and pepper (pepper optional)

    Instructions
     

    • Add the fennel and zucchini to a pan and fry in olive oil for 10-15 minutes, or until softened and light golden brown. Add the maple syrup, ginger, apple cider vinegar (if using) and a pinch of salt. Cook for a further 2 minutes and then set aside to cool.
    • Cook the quinoa according to packet instructions. Allow to cool.
    • Make the dressing by combining the ingredients and stirring well to combine.
    • Combine the quinoa into the fennel mix, and add pumpkin seeds, herbs, salt and pepper (if using).
    • Plate up the salad and drizzle over the dressing. Then enjoy!

    Notes

    • This salad can actually be served as a warm salad. Simply serve immediately and don't allow the ingredients to cool.
    • Adjust the amount of ginger to preference. It is one of the main flavours in the dish, so you can add more for a touch more heat, or reduce if you prefer.
    • See above for ways to serve, and to make it a little heartier as a main dish.
    • If you cannot tolerate apple cider vinegar, then white distilled vinegar scores 0 on the SIGHI list. Do note that some people aren't able to tolerate any vinegar.
    • Please note that nutritional information is offered as a courtesy. It is auto-generated and should be understood to be an estimate.
     
    Swiss Interest Group Histamine Intolerance (SIGHI) food compatibility list for histamine
    All ingredients score 0 on the SIGHI list, with the exception of:
    • ginger, apple cider vinegar and garlic, which score 1.
    • black pepper, which scores 2.
     

    Nutrition

    Calories: 314kcalCarbohydrates: 43gProtein: 10gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 7gTrans Fat: 0.01gSodium: 72mgPotassium: 1043mgFiber: 8gSugar: 10gVitamin A: 360IUVitamin C: 32mgCalcium: 103mgIron: 4mg
    Tried this recipe?Mention @lowhistaminekitchen or tag #lowhistaminekitchen!
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    Reader Interactions

    Comments

    1. Katrin says

      September 13, 2022 at 9:34 am

      5 stars
      One of my new favourite dishes - thank you!

      Reply
      • Claire says

        September 13, 2022 at 1:47 pm

        So glad you like it Katrin!

        Reply

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    Hi, I’m Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

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