A crisp, refreshing, and visually stunning salad that utilizes the natural pigment of raw beets to marinate the fennel into a gorgeous pastel pink. Topped with toasted almonds for a rich crunch and fresh dill for a bright, herbal finish. Perfect for hot days when you want a vibrant, nutrient-dense side dish without turning on the oven.
This is an absolute powerhouse of a salad. By keeping the beets and fennel raw, the heat-sensitive vitamins and enzymes that usually get degraded during cooking, are preserved.
Jump Straight To
Digestion & Bloat Reduction (The Fennel Factor)
Cellular Protection & Liver Support (The Beetroot Power)
Nutrient Absorption (The Vinaigrette & Almonds)
Here is a breakdown of what this exact ingredient combination does for your body:
Digestion & Bloat Reduction (The Fennel Factor)
Fennel is legendary for soothing the digestive tract. It contains a compound called anethole, which relaxes the smooth muscles of your gastrointestinal system. It acts as a natural carminative (gas-preventer) and diuretic, helping to reduce bloating and water retention almost immediately. Combine that with the high fiber content of raw beets and fennel, and this salad is excellent for gut motility.
Cellular Protection & Liver Support (The Beetroot Power)
That vibrant pink hue that takes over the salad comes from betalains—powerful phytonutrients found in beets. Betalains are potent antioxidants and anti-inflammatories. They trigger a process in your body called Phase II detoxification, where your liver binds toxins to other molecules so they can be safely flushed out of your system.
Heart Health & Blood Flow
Beets are naturally rich in dietary nitrates. Your body converts these nitrates into nitric oxide, a molecule that signals your blood vessels to relax and dilate. This lowers blood pressure and improves overall circulation.
Nutrient Absorption (The Vinaigrette & Almonds)
Many of the vitamins in beets and fennel (like Vitamin K and various carotenoids) are fat-soluble, meaning your body cannot absorb them without a fat source. The monounsaturated fats in the extra virgin olive oil and the sliced almonds act as a delivery vehicle, ensuring your body actually absorbs the nutrients rather than letting them pass right through you. Furthermore, almonds add a dose of Vitamin E (a skin-loving antioxidant) and a bit of protein to keep your blood sugar stable.
A single serving of this salad delivers a massive dose of Vitamin C (mostly from the raw fennel and lemon juice) to support collagen production, Folate (Vitamin B9) from the beets for cellular repair, and healthy oleic acid from the olive oil to fight systemic inflammation.
Key Vitamins & Minerals
A single serving of this raw salad is particularly rich in micronutrients that support skin health, metabolic function, and blood pressure control:
- Vitamin K: ~35% DV (Essential for bone health and proper blood clotting)
- Vitamin C: ~20% DV (Supports collagen production and antioxidant defense)
- Vitamin E: ~20% DV (A powerful lipid-soluble antioxidant from the olive oil and almonds)
- Folate (Vitamin B9): ~22% DV (Crucial for cellular repair and DNA synthesis)
- Potassium: ~410 mg / 9% DV (Helps manage fluid balance and counteracts sodium)
*Percent Daily Values (% DV) are based on a standard 2,000 calorie diet. Your individual daily needs may be higher or lower depending on your specific caloric and metabolic goals.
| Nutrient | Amount Per Serving | % Daily Value (% DV)* |
| Calories | 215 kcal | — |
| Total Fat | 17.5 g | 22% |
| ↳ Saturated Fat | 2.2 g | 11% |
| ↳ Monounsaturated Fat | 12.3 g | — |
| ↳ Polyunsaturated Fat | 2.2 g | — |
| Cholesterol | 0 mg | 0% |
| Sodium | 210 mg | 9% |
| Total Carbohydrates | 13.5 g | 5% |
| ↳ Dietary Fiber | 4.8 g | 17% |
| ↳ Total Sugars | 6.8 g | — |
| Protein | 4.2 g | 8% |
Here is another very simple yet scrumptious salad on Foodellette, Happy Radish Salad.
Recipe
Prep time: 17 mins | Cook time: 3 mins | Total time: 20 mins
Yield: 4 servings
Ingredients
For the Salad:
2 medium red beetroots, scrubbed, peeled, and trimmed
1 large fennel bulb, stalks removed
1/2 cup sliced almonds
For the Lemon-Dill Vinaigrette:
3 tbsp extra virgin olive oil
2 tbsp fresh lemon juice (or apple cider vinegar)
2 tbsp fresh dill, finely chopped
1 tsp Dijon mustard
1/4 tsp sea salt
1/4 tsp freshly cracked black pepper
Prep
Heat a small, dry skillet over medium-low heat. Add the sliced almonds and toast for 2 to 3 minutes, stirring constantly, until fragrant and lightly golden. Immediately transfer to a small plate to stop the cooking; set aside, reserving a small handful for garnish.
Add the olive oil, lemon juice, dill, Dijon, sea salt, and pepper to a glass jar. Seal tightly and shake until the dressing is fully emulsified.
Using a mandoline set to its thinnest setting (or a very sharp chef’s knife), slice the beetroots and fennel bulb paper-thin. Place them into a large mixing bowl.
Pour the dressing over the vegetables and toss thoroughly to coat. Let the salad sit for 10 to 15 minutes before serving.
Note: The acid in the lemon juice will draw out the beetroot juices, marinating the fennel into a vibrant pink hue and slightly softening the raw crunch.
Just before serving, toss in the main batch of almonds. Transfer to a shallow serving bowl and top with the reserved almonds and fresh dill leaves.
Chef’s Tips
Slicing the beets paper-thin on a mandoline is crucial. Raw beets have an incredible, refreshing crunch when shaved thin, but are too dense if cut into thick chunks.
Always add the toasted almonds at the absolute last second before serving. This keeps them stark white and perfectly crunchy against the pink salad backdrop.
This salad holds up beautifully in the fridge for up to 3 days. The vegetables will stay crisp, making it an excellent make-ahead option for healthy weekday lunches.