EatSmarter exclusive recipe

Roasted Fennel Salad

with Parsley, Egg and Sesame Vinaigrette
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Average: 4 (2 votes)
(2 votes)
Roasted Fennel Salad

Roasted Fennel Salad - Served lukewarm, this Mediterranean salad is packed full of delicacies!

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Health Score:
10,0 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
181
calories
Calories

Healthy, because

Even smarter

Nutritional values

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!

1 serving contains
(Percentage of daily recommendation)
Calorie181 kcal(9 %)
Protein12 g(12 %)
Fat10 g(9 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage12.5 g(42 %)
Vitamin A2.3 mg(288 %)
Vitamin D0.9 μg(5 %)
Vitamin E20.6 mg(172 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin3.1 mg(26 %)
Vitamin B₆0.3 mg(21 %)
Folate190 μg(63 %)
Pantothenic acid1.2 mg(20 %)
Biotin15.2 μg(34 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C145 mg(153 %)
Potassium1,006 mg(25 %)
Calcium374 mg(37 %)
Magnesium111 mg(37 %)
Iron7.6 mg(51 %)
Iodine21 μg(11 %)
Zinc1.3 mg(16 %)
Saturated fatty acids1.7 g
Uric acid62 mg
Cholesterol119 mg
Development of this recipe:

Ingredients

for
2
Ingredients
1 teaspoon
1
2
Fennel bulbs (each about 300 grams)
½
1 tablespoon
1
sun-dried Tomato
2 tablespoons
1 ½ tablespoons
5 sprigs
smooth Parsley
Preparation

Kitchen utensils

1 Non-stick pan (with lid), 1 Plate, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Slotted spatula, 1 Egg piercer, 1 Small pot, 1 flat Bowl, 1 Citrus juicer, 1 Teaspoon, 1 Small bowl

Preparation steps

1.
Roasted Fennel Salad preparation step 1

Toast sesame seeds in a dry frying pan and let cool on a plate.

2.
Roasted Fennel Salad preparation step 2

Pierce egg and hard cook in boiling water for 8-10 minutes.

3.
Roasted Fennel Salad preparation step 3

Trim fennel bulbs, rinse and cut in half. Cut out the hard center stalks. Cut fennel into very thin strips.

4.
Roasted Fennel Salad preparation step 4

Squeeze juice from the orange half.

5.
Roasted Fennel Salad preparation step 5

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.

6.
Roasted Fennel Salad preparation step 6

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.

7.
Roasted Fennel Salad preparation step 7

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.

8.
Roasted Fennel Salad preparation step 8

Rinse the parsley, shake dry, pluck off the leaves and chop finely. Stir the parsley into the vinaigrette.

9.
Roasted Fennel Salad preparation step 9

Spread the dressing on the fennel, sprinkle with sesame seeds and serve lukewarm.