Raw Apple, Fennel, Broccoli Salad with Vinaigrette

A bright, hardy, raw produce salad made of ingredients that are long lasting to create a crisp, savory with hints of sweet entree for one or side dish for two

Disclosure: This recipe is sponsored by Ajinomoto, our longtime partners who inspired our initial deep dive research on MSG. To learn more, visit WhyUseMSG.com.

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We know broccoli is a great vegetable that lasts longer than other options, but most of you are probably getting pretty tired of steamed and roasted broccoli right now. To be honest, I am. With warmer weather on the way, Chris and I always like to shift to some easy, raw, produce dense salads. This all-in-one salad uses bright fennel, sweet apples, a robust broccoli base, beans and a punch of herbs and dressing. As Chris likes to deadpan…”Is there any fiber in this?”. Yes, we are always exceedingly sufficient in the fiber and sarcasm departments here in the Thomas household.

My grandma always seasoned her salads, something I’ve picked up over the years. While her salads were mostly traditional mixed lettuces with tomatoes, cucumber etc., I season any mixed salad I make. Whoever decided salad should just “work” because someone pours a random mixed dressing on it hasn’t experienced how important an addition of salt (in our case MSG), pepper, and a little sweetener, can be to embracing ingredient flavors…not covering them.

Before we dive into the recipe, for those who are new, I want to direct you to a very in-depth post I wrote on monosodium glutamate (MSG) that covers the 30+ years of proven safety and nutrition benefits of using MSG. We are, and have been, team MSG for a long time and I’m always here to answer any questions you have on it. (https://healthfullyeverafter.co/food-nutrition-recipe-blog/2018/is-msg-safe-umami-101-everything-you-want-to-know-about-msg-safety-health-and-the-facts).

With the current quarantine, I also want to highlight why having MSG on hand like I always do is a smart pantry staple. It’s readily available (pick up MSG like mine in the international aisle or pick up the American version Ac’cent in the standard spice aisle). Most importantly, it’s umami seasoning, and that means it’s an easy way to deliver savory, delicious flavors and dimension to dishes. This is especially relevant if you can’t find what you need like parmesan, tomato paste, mushrooms, or other foods that naturally contain glutamate, the umami compound. MSG can be especially helpful with plant based dishes, since meat has been harder to find at the grocery store. For those who are living with carnivore-ish family or friends, MSG can help build those ‘meaty’ flavors in a plant based dish without the meat. 

In terms of herbs, parsley lasts a long time in the fridge and fennel almost always comes with greens on top. As for the mint, we have some growing in a pot (never put it directly in the ground or it will take over your entire life), but if you don’t have any, I’ll bet you could barter with a neighbor to take some off their hands. No mint, no problem- just add extra parsley and fennel frond. If you wanted to add in an animal protein, you could add bacon or chopped chicken breast (grilled would be great or rotisserie). No cannellini beans? Use chickpeas or another white bean! 

This all in one entree salad makes for a low sodium, excellent source of fiber, produce rich dish. The best part? Make it when you have time (can escape your children) and put it in the fridge. It will last hours dressed, or even overnight. 

Raw Apple, Fennel, Broccoli Salad with Vinaigrette

INGREDIENTS

1 1/2 cups finely chopped broccoli florets

1/2 small fennel bulb, thinly sliced

1/2 granny smith apple, thinly sliced and cut into matchsticks

1/3 cup drained, rinsed cannellini beans

1 Tablespoon chopped fresh parsley

1 Tablespoon chopped fresh mint

2 teaspoons chopped fresh fennel fronds

1 Tablespoon extra virgin olive oil

2 teaspoons apple cider vinegar

Freshly ground black pepper

1/4 teaspoon Ajinomoto MSG, (also seen as Ac’cent)

1 teaspoon whole grain mustard 

1/2 teaspoon sugar 

DIRECTIONS

1. Place broccoli, fennel, apple, beans and herbs in a large bowl.

2. In a smaller bowl whisk olive oil, vinegar, pepper, MSG, mustard and sugar together to combine.

3. Pour over salad and toss to combine. Serve immediately or refrigerate and serve hours later.