Pitta-balancing  |  Vegan & gluten-free

Protein Fennel and Orange Salad with Cannellini Beans and Toasted Hazelnuts

Understanding Pitta Dosha

Pitta is ruled by fire and water, making it hot, intense, and sharp. When imbalanced, it can lead to irritability, inflammation, and digestive issues. To keep Pitta cool and calm, we need foods that are hydrating, slightly sweet, and refreshing. This fennel and orange salad is a perfect spring dish to pacify Pitta’s fiery nature while offering a complete and satisfying meal.

Ingredients:

  • 2 fennel bulbs, thinly sliced
  • 2 oranges, peeled and segmented
  • 1/4 red onion, thinly sliced
  • 1 cup cooked cannellini beans, drained and rinsed
  • 1/4 cup red bell pepper, finely diced
  • 1/4 cup cucumber, finely diced
  • 1/4 cup toasted hazelnuts, roughly chopped
  • 2 tbsp extra-virgin olive oil
  • 1 tbsp lemon juice
  • 1 tbsp fresh mint, chopped
  • 1/2 tsp fennel seeds, lightly crushed
  • 1/2 tsp sea salt
  • Black pepper to taste

Instructions:

  1. In a dry pan over medium heat, toast the hazelnuts for 3-5 minutes until fragrant. Let them cool, then roughly chop.
  2. In a large bowl, combine fennel, orange segments, red onion, cannellini beans, red bell pepper, and cucumber.
  3. In a small jar, whisk together extra-virgin olive oil, lemon juice, salt, black pepper, and fennel seeds.
  4. Pour the dressing over the salad and toss gently.
  5. Top with toasted hazelnuts and fresh mint before serving.

Why This Recipe Works for Pitta

Fennel and oranges are cooling, hydrating, and slightly sweet, making them ideal for balancing Pitta. Cannellini beans provide a source of plant-based protein, making the dish more filling while maintaining lightness. The crunch of hazelnuts adds texture without excessive heaviness, and fennel seeds aid digestion while subtly enhancing flavour. This salad is both refreshing and nourishing, helping to keep Pitta’s fire in check while celebrating the vibrant flavours of spring.

This fennel and orange salad reminds me of the holidays spent in Sicily. The bright, zesty flavours evoke the warmth and joy of gathering around the table with family, celebrating nature’s bounty.