Fennel Couscous
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.
(Percentage of daily recommendation)
Calorie | 414 cal. | (20 %) | ||
Protein | 15 g | (15 %) | ||
Fat | 16 g | (14 %) | ||
Carbohydrates | 51 g | (34 %) | ||
Sugar added | 3 g | (12 %) | ||
Roughage | 12.5 g | (42 %) |
Vitamin A | 1 mg | (125 %) | ||
Vitamin D | 0.1 μg | (1 %) | ||
Vitamin E | 8.9 mg | (74 %) | ||
Vitamin B₁ | 0.3 mg | (30 %) | ||
Vitamin B₂ | 0.3 mg | (27 %) | ||
Niacin | 5.2 mg | (43 %) | ||
Vitamin B₆ | 0.3 mg | (21 %) | ||
Folate | 98 μg | (33 %) | ||
Pantothenic acid | 1 mg | (17 %) | ||
Biotin | 8.2 μg | (18 %) | ||
Vitamin B₁₂ | 0.3 μg | (10 %) | ||
Vitamin C | 56 mg | (59 %) | ||
Potassium | 591 mg | (15 %) | ||
Calcium | 212 mg | (21 %) | ||
Magnesium | 118 mg | (39 %) | ||
Iron | 5.2 mg | (35 %) | ||
Iodine | 12 μg | (6 %) | ||
Zinc | 2.1 mg | (26 %) | ||
Saturated fatty acids | 7.8 g | |||
Uric acid | 70 mg | |||
Cholesterol | 38 mg |
![](https://images.eatsmarter.com/sites/default/files/styles/square_thumbnail/public/teaser_es.png)
Ingredients
- Ingredients
- 1 cup Vegetable broth
- 4 ozs Couscous (instant)
- 1 red onion
- 1 Fennel bulb
- 1 Pear
- 2 tsps olive oil
- peppers
- 1 tsp brown sugar
- 1 tsp Coriander
- salt
- 4 ozs Goat cheese
Kitchen utensils
Preparation steps
![Fennel Couscous preparation step 1 Fennel Couscous preparation step 1](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/fennel-couscous-preparation-step-1-503711.jpg)
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.
![Fennel Couscous preparation step 2 Fennel Couscous preparation step 2](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/fennel-couscous-preparation-step-2-503711.jpg)
Meanwhile, peel onion. Trim fennel and rinse. Shake fennel leaves dry, chop very finely chop and set aside.
![Fennel Couscous preparation step 3 Fennel Couscous preparation step 3](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/fennel-couscous-preparation-step-3-503711.jpg)
Rinse fennel bulb, wipe dry, quarter and core. Cut onion, fennel bulb and pear with a mandoline into thin slices.
![Fennel Couscous preparation step 4 Fennel Couscous preparation step 4](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/fennel-couscous-preparation-step-4-503711.jpg)
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.
![Fennel Couscous preparation step 5 Fennel Couscous preparation step 5](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/fennel-couscous-preparation-step-5-503711.jpg)
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.