Pasta Sauce with Fennel, and Capers
Fennel contains vitamin C and iron. Because of its essential oils (e.g. fenchon and anethole), this crunchy vegetable is especially beneficial for gastrointestinal issues or colds.
If you do not like or tolerate soy products, you can use low-fat crème fraîche instead of the soy cream and stir it smooth with a little low-fat milk.
(Percentage of daily recommendation)
| Calorie | 543 cal. | (26 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 67 g | (45 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.5 g | (35 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 9.4 mg | (78 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.7 mg | (48 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 98 μg | (33 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 3.8 μg | (8 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 61 mg | (64 %) | ||
| Potassium | 591 mg | (15 %) | ||
| Calcium | 296 mg | (30 %) | ||
| Magnesium | 114 mg | (38 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 4.4 g | |||
| Uric acid | 93 mg | |||
| Cholesterol | 9 mg |
Ingredients
- Ingredients
- 1 Fennel bulb (with fronds attached, about 9 ounces)
- 2 Anchovy (from a jar)
- 1 Tbsp Caper (from a jar)
- salt
- 1 Tbsp olive oil
- 3 ozs Vegetable broth
- 4 ozs Soy creamer
- 1 oz Grana Padano cheese (or Parmesan)
- ½ lemon
- peppers
- For serving
- 6 ozs cooked Pasta (such as pappardelle)
Preparation steps
Separate fennel fronds, rinse and drain. Rinse and cut bulb into fine strips.
Rinse anchovies under cold water, pat dry with paper towels and chop finely.
Put capers in a small sieve, rinse with cold water and drain.
Heat oil in a large skillet and sauté the fennel over medium heat, stirring often, for 2 minutes.
Add anchovies, broth and soy creamer to skillet. Stir, bring to a boil and simmer over medium heat for 6-8 minutes.
Meanwhile, finely grate the cheese and squeeze half a lemon. Chop fennel fronds.
Stir the cheese and capers into the sauce. Season with salt, pepper and 1-2 tablespoons lemon juice. Before serving with pasta, sprinkle with fennel leaves.