Steamed Fennel
Steamed Fennel - with cheese and parsley | Photo: Alina Wohldorf
Healthy, because
Even smarter
Nutritional values
Fennel is rich in valuable essential oils. These can not only help with menstrual cramps by relieving abdominal cramps, but also have a very beneficial effect on the stomach and intestines. In addition, the fennel, steamed can score with a lot of beta-carotene. This is converted in the body to vitamin A and is important for good eyesight.
The fennel, steamed is perfect as a light lunch or dinner, but makes just as great a side dish with fish, meat or a plant-based alternative like tofu. To make a vegan version of the recipe, you can replace the cream with coconut milk, for example, and the cheese with yeast flakes or homemade vegan cheese.
(Percentage of daily recommendation)
| Calorie | 206 cal. | (10 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.2 g | (17 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 1.3 mg | (11 %) | ||
| Vitamin K | 8.4 μg | (14 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 2.2 mg | (18 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 95 μg | (32 %) | ||
| Pantothenic acid | 0.1 mg | (2 %) | ||
| Biotin | 0.9 μg | (2 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 24 mg | (25 %) | ||
| Potassium | 1,036 mg | (26 %) | ||
| Calcium | 204 mg | (20 %) | ||
| Magnesium | 37 mg | (12 %) | ||
| Iron | 0.1 mg | (1 %) | ||
| Iodine | 1 μg | (1 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 5 g | |||
| Uric acid | 4 mg | |||
| Cholesterol | 14 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 4 roots Fennel
- 4 Tbsps olive oil
- 9 ozs Vegetable broth
- 1 clove garlic
- 1 onion
- 2 Tbsps Whipped cream
- 1 sprig parsley
- 2 ozs grated Cheese
Preparation steps
Remove outer leaves and coarse fibrous parts from fennel. Shorten the stalk and cut smooth at the top; thoroughly clean and wash the bulbs and, then halve or quarter them, depending on their size.
Garlic and peel and chop finely. Heat olive oil in a pan and sauté garlic and onion until translucent. Add quartered fennel bulbs, cut side down, to the pan and sauté, turning occasionally, for 5 minutes.
Pour in vegetable broth and simmer covered for another 25 minutes until soft. Finally stir in cream and season with salt and pepper.
Finely chop the parsley, fennel, steamed sprinkle with cheese and parsley and serve.
