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EatSmarter exclusive recipe

Roasted Fennel Salad

with Parsley, Egg and Sesame Vinaigrette
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Roasted Fennel Salad

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

Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
181
calories
Calories
0
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Nutritional values

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.