Roasted Fennel Salad
One portion contains half of our daily iron requirement plus 140 percent of vitamin C - a clever combination, because this is how the body can optimally utilise the iron. In addition, the salad scores points for its abundant fibre, valuable fatty acids and plenty of vitamin E.
Do not throw away the spicy and vitamin-rich herb of the fennel tubers, but rather chop them finely and mix them into the salad dressing. Tastes great and brings extra vitamins!
(Percentage of daily recommendation)
|Calorie||181 cal.||(9 %)|
|Protein||12 g||(12 %)|
|Fat||10 g||(9 %)|
|Carbohydrates||9 g||(6 %)|
|Sugar added||0 g||(0 %)|
|Roughage||12.5 g||(42 %)|
|Vitamin A||2.3 mg||(288 %)|
|Vitamin D||0.9 μg||(5 %)|
|Vitamin E||20.6 mg||(172 %)|
|Vitamin B₁||0.4 mg||(40 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||3.1 mg||(26 %)|
|Vitamin B₆||0.3 mg||(21 %)|
|Folate||190 μg||(63 %)|
|Pantothenic acid||1.2 mg||(20 %)|
|Biotin||15.2 μg||(34 %)|
|Vitamin B₁₂||0.6 μg||(20 %)|
|Vitamin C||145 mg||(153 %)|
|Potassium||1,006 mg||(25 %)|
|Calcium||374 mg||(37 %)|
|Magnesium||111 mg||(37 %)|
|Iron||7.6 mg||(51 %)|
|Iodine||21 μg||(11 %)|
|Zinc||1.3 mg||(16 %)|
|Saturated fatty acids||1.7 g|
|Uric acid||62 mg|
Toast sesame seeds in a dry frying pan and let cool on a plate.
Pierce egg and hard cook in boiling water for 8-10 minutes.
Trim fennel bulbs, rinse and cut in half. Cut out the hard center stalks. Cut fennel into very thin strips.
Squeeze juice from the orange half.
Heat oil in a pan and lightly fry fennel strips over medium heat. Reduce the heat and season fennel with salt, pepper and 1 pinch of curry powder. Add 4 tablespoons water and 2 tablespoons orange juice and cook covered over low heat for another 8 minutes.
Drain the sun-dried tomatoes well, cut into thin strips and cook about 1 minute with the fennel. Season fennel to taste again with salt, pepper and curry powder and place in a shallow dish.
Drain egg, rinse under cold water, peel and finely chop. Mix broth, vinegar, and salt and pepper to taste into a vinaigrette and pour over the diced eggs.
Rinse the parsley, shake dry, pluck off the leaves and chop finely. Stir the parsley into the vinaigrette.
Spread the dressing on the fennel, sprinkle with sesame seeds and serve lukewarm.