Seasonal Kitchen

Fennel Couscous

with Goat Cheese
4.761905
Average: 4.8 (21 votes)
(21 votes)
Fennel Couscous

Fennel Couscous - A balanced blend of spicy and fruity flavors

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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
414
calories
Calories

Healthy, because

Even smarter

Nutritional values

Fennel is packed with nutrients, including fiber, vitamin c and calcium, among many others.

Cut down on the recipe's fat and calories but  using reduced fat goat cheese. 

1 serving contains
(Percentage of daily recommendation)
Calorie414 kcal(20 %)
Protein15 g(15 %)
Fat16 g(14 %)
Carbohydrates51 g(34 %)
Sugar added3 g(12 %)
Roughage12.5 g(42 %)
Vitamin A1 mg(125 %)
Vitamin D0.1 μg(1 %)
Vitamin E8.9 mg(74 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin5.2 mg(43 %)
Vitamin B₆0.3 mg(21 %)
Folate98 μg(33 %)
Pantothenic acid1 mg(17 %)
Biotin8.2 μg(18 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C56 mg(59 %)
Potassium591 mg(15 %)
Calcium212 mg(21 %)
Magnesium118 mg(39 %)
Iron5.2 mg(35 %)
Iodine12 μg(6 %)
Zinc2.1 mg(26 %)
Saturated fatty acids7.8 g
Uric acid70 mg
Cholesterol38 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 cup Vegetable broth
4 ounces Couscous (instant)
1 red onion
1 Fennel bulb
1 Pear
2 teaspoons olive oil
peppers
1 teaspoon brown sugar
1 teaspoon Coriander
salt
4 ounces Goat cheese
How healthy are the main ingredients?
Goat cheeseolive oilsugaronionFennel bulbPear
Preparation

Kitchen utensils

1 Bowl, 1 Measuring cups, 1 Small knife, 1 Cutting board, 1 Skillet, 1 Wooden spoon, 1 Mandoline, 1 Teaspoon, 1 Large knife, 1 Pot

Preparation steps

1.
Fennel Couscous preparation step 1

Bring vegetable broth to a boil in a pot. Place couscous in a bowl and pour in the boiling broth. Let soak for about 8 minutes.

2.
Fennel Couscous preparation step 2

Meanwhile, peel onion. Trim fennel and rinse. Shake fennel leaves dry, chop very finely chop and set aside.

3.
Fennel Couscous preparation step 3

Rinse fennel bulb, wipe dry, quarter and core. Cut onion, fennel bulb and pear with a mandoline into thin slices.

4.
Fennel Couscous preparation step 4

Heat oil in a pan. Add pepper to taste, brown sugar and coriander and fry over medium heat for about 1 minute. Add onion, fennel and pear slices and cook over medium heat until golden brown, about 2 minutes.

5.
Fennel Couscous preparation step 5

Place couscous in the pan, mix everything carefully and season with salt and pepper. Arrange on plates and serve garnished with fresh goat cheese and fennel leaves.