Filled Fennel and Vegetables

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Filled Fennel and Vegetables
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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)
Calorie395 kcal(19 %)
Protein17.59 g(18 %)
Fat18.27 g(16 %)
Carbohydrates45.05 g(30 %)
Sugar added0 g(0 %)
Roughage9.69 g(32 %)
Vitamin A352.13 mg(44,016 %)
Vitamin D0.15 μg(1 %)
Vitamin E1.45 mg(12 %)
Vitamin B₁0.14 mg(14 %)
Vitamin B₂0.27 mg(25 %)
Niacin5.16 mg(43 %)
Vitamin B₆0.24 mg(17 %)
Folate86.07 μg(29 %)
Pantothenic acid1.01 mg(17 %)
Biotin2.63 μg(6 %)
Vitamin B₁₂0.34 μg(11 %)
Vitamin C145.19 mg(153 %)
Potassium1,232.09 mg(31 %)
Calcium470.38 mg(47 %)
Magnesium61.35 mg(20 %)
Iron3.14 mg(21 %)
Iodine1.5 μg(1 %)
Zinc1.53 mg(19 %)
Saturated fatty acids6.03 g
Cholesterol18.46 mg
Author of this recipe:

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
1 ¼ cups
Couscous (instant)
2 cups
¾ cup
small Mushrooms (cut into wafer-thin slices)
¾ cup
2 tablespoons
freshly chopped parsley

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.