Baked Fennel with Walnuts
Baked fennel with walnuts - Aromatic vegetable with lots of folic acid and iron
Healthy, because
Even smarter
Nutritional values
Vegetarians should more often Fennel more often. It is full of iron and folic acid, which is otherwise often lacking - both of which promote blood formation. Walnuts provide us with healthy polyunsaturated fatty acids.
If you like, you can use other nuts or seeds instead of walnuts, for example hazelnuts, almonds or pumpkin seeds. The mountain cheese can be well replaced by Parmesan or Pecorino.
(Percentage of daily recommendation)
| Calorie | 356 cal. | (17 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.6 g | (19 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 6 mg | (50 %) | ||
| Vitamin K | 3.4 μg | (6 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 3.5 mg | (29 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 104 μg | (35 %) | ||
| Pantothenic acid | 0.1 mg | (2 %) | ||
| Biotin | 8.2 μg | (18 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 1,050 mg | (26 %) | ||
| Calcium | 343 mg | (34 %) | ||
| Magnesium | 67 mg | (22 %) | ||
| Iron | 0.9 mg | (6 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 8.6 g | |||
| Uric acid | 3 mg | |||
| Cholesterol | 27 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 4 roots Fennel
- 5 sprigs thyme
- 2 Tbsps olive oil
- salt
- peppers
- ¼ tsp pink Pepper berries (crushed)
- 5 ¼ ozs Vegetable broth
- 1 Tbsp apple cider vinegar
- 3 ozs walnut kernels
- 3 ozs Mountain cheese
- 15 ozs Whipped cream
Preparation steps
Line a baking sheet with parchment paper. Clean fennel, wash, pat dry and quarter lengthwise; coarsely chop fennel greens and set aside. Wash thyme, shake dry and pluck off leaves. Spread fennel quarters on baking sheet, drizzle with olive oil and sprinkle with half of the thyme. Season everything with salt, pepper and crushed pink pepper berries. Mix vegetable broth with vinegar and pour some of it. Bake the fennel in a preheated oven at 200 °C / 400 °F for about 20 minutes, basting several times with the remaining vegetable stock.
Meanwhile, coarsely chop walnuts. Grate mountain cheese and mix with cream. At the end of 20 minutes baking time, pour cheese mixture over fennel and sprinkle nuts on top. Cook in oven at same temperature for 15 more minutes until surface is lightly browned. Sprinkle fennel with pepper, fennel greens and remaining thyme.
