Fennel Couscous
Fennel Couscous - A balanced blend of spicy and fruity flavors
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 |
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
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.
Meanwhile, peel onion. Trim fennel and rinse. Shake fennel leaves dry, chop very finely chop and set aside.
Rinse fennel bulb, wipe dry, quarter and core. Cut onion, fennel bulb and pear with a mandoline into thin slices.
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.
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.
