Filled Fennel and Vegetables

Name: Filled Fennel and Vegetables
Total time: 45 min
Yield: 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; 1.25 cups Couscous (instant); 2 cups vegetable stock; 0.75 cup small Mushrooms (cut into wafer-thin slices); 0.75 cup shaved Parmesan cheese; 2 tablespoons freshly chopped parsley; lemon juice

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Difficulty:

easy

Difficulty

Preparation:

30 min.

Preparation

ready in 45 min.

Ready in

Calories:

395

calories

Calories

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Nutritional values

1 serving contains
(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 %)

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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

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Ingredients

for

servings

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 cheese; 2 tablespoons
freshly chopped parsley; lemon juice

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Preparation steps

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.

Drizzle the fennel, onions and peppers with oil and season with salt and pepper. Cook on the barbecue for approx. 10 minutes, turning occasionally.

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.

Remove the vegetables from the barbecue, fill with the couscous mixture and serve.