Folic Acid Hero

Fennel Au Gratin with Caramelized Grapes

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Average: 5 (3 votes)
(3 votes)
Fennel Au Gratin with Caramelized Grapes

Fennel Au Gratin with Caramelized Grapes - Delicious fennel pleasure with sweet grapes! Photo: Iris Lange-Fricke

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Health Score:
8,2 / 10
Difficulty:
moderate
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
314
calories
Calories

Healthy, because

Even smarter

Nutritional values

Fennel contains abundant folic acid and iron, which helps support healthy blood.

Wrapped in a damp tea towel, fennel will remain crunchy in the vegetable compartment of the refrigerator for one to two weeks.

1 serving contains
(Percentage of daily recommendation)
Calorie314 kcal(15 %)
Protein8 g(8 %)
Fat18 g(16 %)
Carbohydrates29 g(19 %)
Sugar added5.6 g(22 %)
Roughage6.9 g(23 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.2 μg(1 %)
Vitamin E2.1 mg(18 %)
Vitamin K9.7 μg(16 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin2.8 mg(23 %)
Vitamin B₆0.2 mg(14 %)
Folate126 μg(42 %)
Pantothenic acid0.3 mg(5 %)
Biotin2.6 μg(6 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C25 mg(26 %)
Potassium1,165 mg(29 %)
Calcium164 mg(16 %)
Magnesium58 mg(19 %)
Iron1.4 mg(9 %)
Iodine4.3 μg(2 %)
Zinc1.2 mg(15 %)
Saturated fatty acids6.9 g
Uric acid20 mg
Cholesterol22 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
4
2 tablespoons
1
4 sprigs
2 tablespoons
4 tablespoons
2 tablespoons
2 tablespoons
7 ounces
red grapes
1 tablespoon
2 tablespoons
How healthy are the main ingredients?
grapes
Preparation

Kitchen utensils

1 Knife, 1 Baking sheet

Preparation steps

1.

Wash the fennel thoroughly, halve, de-stem and cut into quarters. Place the fennel on a baking tray lined with baking paper and season with salt and pepper. Drizzle olive oil over the fennel.

2.

Peel garlic and chop finely. Wash the thyme, shake dry and pluck the leaves. Mix garlic and thyme with butter, wholemeal breadcrumbs and pine nuts and pour over the fennel. Pluck the Roquefort in pieces and also pour over the fennel.

3.

Wash the grapes, drain and remove from the panicles. Halve the grapes and mix with vinegar and honey. Pour the grapes over the fennel and bake in a preheated oven at 390°F for about 30 minutes.

4.

Place the gratinated fennel with caramelized grapes on four plates and serve.