Fennel Spinach Vegetables with Polenta
Fennel Spinach Vegetables with Polenta - Creamy indulgence with soothing topping
Healthy, because
Even smarter
Nutritional values
Corn and corn semolina have a very decisive advantage for all those who cannot tolerate the gluten in flour from conventional cereals: they do not contain gluten. Those who react to milk sugar (lactose) with discomfort can easily switch to plant-based drinks made from almonds or rice. These milk substitutes are also free of so-called fodmaps (irritants for the intestines) and are therefore particularly easy to digest.
If you want and for whom it is well tolerated, you can of course replace the plant drink with cow's, sheep's or goat's milk.
(Percentage of daily recommendation)
| Calorie | 334 cal. | (16 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.3 g | (21 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 401.6 μg | (669 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 3.6 mg | (30 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 136 μg | (45 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 10.3 μg | (23 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 831 mg | (21 %) | ||
| Calcium | 319 mg | (32 %) | ||
| Magnesium | 81 mg | (27 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 5.1 g | |||
| Uric acid | 78 mg | |||
| Cholesterol | 20 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 22 ozs Vegetable broth
- 14 ozs Almond milk (or another plant drink)
- ½ oz butter (1 TBSP.)
- 7 ozs Polenta (corn grits)
- 1 root Fennel
- 2 ozs Spinach (frozen, thawed)
- 1 Tbsp olive oil
- salt
- Nutmeg
- 1 ¾ ozs Gorgonzola
Preparation steps
Bring vegetable broth, vegetable drink and butter to a boil. Stir in polenta and cook over low heat, stirring, for 3 minutes. Remove from heat, cover and let swell for 10 minutes.
Meanwhile, clean, wash and cut fennel into strips. Drain spinach well.
Heat oil in a saucepan. Sauté fennel in it for 4 minutes over medium heat, stirring. Add spinach leaves and heat for 2 minutes. Season with salt and freshly grated nutmeg. Divide polenta among plates, crumble Gorgonzola, pour over polenta and arrange vegetables on top.
