Filled Fennel and Vegetables
(0 votes)
(0 votes)
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
395
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 395 kcal | (19 %) | ||
| Protein | 17.59 g | (18 %) | ||
| Fat | 18.27 g | (16 %) | ||
| Carbohydrates | 45.05 g | (30 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.69 g | (32 %) |
more nutritional values
| Vitamin A | 352.13 mg | (44,016 %) | ||
| Vitamin D | 0.15 μg | (1 %) | ||
| Vitamin E | 1.45 mg | (12 %) | ||
| Vitamin B₁ | 0.14 mg | (14 %) | ||
| Vitamin B₂ | 0.27 mg | (25 %) | ||
| Niacin | 5.16 mg | (43 %) | ||
| Vitamin B₆ | 0.24 mg | (17 %) | ||
| Folate | 86.07 μg | (29 %) | ||
| Pantothenic acid | 1.01 mg | (17 %) | ||
| Biotin | 2.63 μg | (6 %) | ||
| Vitamin B₁₂ | 0.34 μg | (11 %) | ||
| Vitamin C | 145.19 mg | (153 %) | ||
| Potassium | 1,232.09 mg | (31 %) | ||
| Calcium | 470.38 mg | (47 %) | ||
| Magnesium | 61.35 mg | (20 %) | ||
| Iron | 3.14 mg | (21 %) | ||
| Iodine | 1.5 μg | (1 %) | ||
| Zinc | 1.53 mg | (19 %) | ||
| Saturated fatty acids | 6.03 g | |||
| Cholesterol | 18.46 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Fennel bulb (halved lengthways, core not completely removed)
- 2 onions (halved lengthways)
- 4 large, red pointed pepper (top sliced off and deseeded)
- 3 tablespoons olive oil
- 1 ¼ cups Couscous (instant)
- 2 cups vegetable stock
- ¾ cup small Mushrooms (cut into wafer-thin slices)
- ¾ cup shaved Parmesan
- 2 tablespoons freshly chopped parsley
- lemon juice
Preparation steps
1.
Blanch the fennel and onions in salted water for approximately 5 minutes. Refresh in cold water and pat dry. Hollow each piece out carefully and finely chop the removed flesh.
2.
Drizzle the fennel, onions and peppers with oil and season with salt and pepper. Cook on the barbecue for approx. 10 minutes, turning occasionally.
3.
Put the couscous in a bowl, pour over the boiling stock and leave for around 10 minutes for the liquid to absorb. Stir in the mushrooms, chopped fennel and onion, the parmesan and the parsley. Season to taste with salt, ground black pepper and a dash of lemon juice.
4.
Remove the vegetables from the barbecue, fill with the couscous mixture and serve.
Current Recipe Search
