Fine Vegetable Cuisine

Baked Fennel with Walnuts

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Average: 5 (5 votes)
(5 votes)
Baked Fennel with Walnuts

Baked fennel with walnuts - Aromatic vegetable with lots of folic acid and iron

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Health Score:
81 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 50 min.
Ready in
Calories:
356
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie356 cal.(17 %)
Protein13 g(13 %)
Fat30 g(26 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage5.6 g(19 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.3 μg(2 %)
Vitamin E6 mg(50 %)
Vitamin K3.4 μg(6 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin3.5 mg(29 %)
Vitamin B₆0.3 mg(21 %)
Folate104 μg(35 %)
Pantothenic acid0.1 mg(2 %)
Biotin8.2 μg(18 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C21 mg(22 %)
Potassium1,050 mg(26 %)
Calcium343 mg(34 %)
Magnesium67 mg(22 %)
Iron0.9 mg(6 %)
Iodine9 μg(5 %)
Zinc2.1 mg(26 %)
Saturated fatty acids8.6 g
Uric acid3 mg
Cholesterol27 mg
Complete sugar8 g

Ingredients

for
4
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

1.

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.

2.

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.

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