Italian Braised Fennel and Peppers with Cannellini Beans at foodious.com

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Italian Braised Fennel and Peppers with Cannellini Beans

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35 minutes

4 servings

Adjust servings

Yields 4 cups

dairy-free

gluten-free

kid friendly

has meat

has pasta

has seafood

mediterranean

vegan

vegetarian

pescatarian

paleo

(?)

Not paleo due to:

cannellini bean

This recipe has no customizations.

Nutrition to Note

This recipe has Fiber as 70.8% and Sodium as 52.0% (as a percentage of RDA).

You may need to take these into account today to balance out your diet.

Nutrition Rating Details

Here are the percentages used to determine the nutritional rating for this recipe:

• Calcium: 5.2% of RDA
• Calories: 26.8% of RDA
• Carbs: 28.9% of RDA
• Fat (total lipid): 4.1% of RDA
• Fiber: 70.8% of RDA
• Fructose: 5.6% of RDA
• Protein: 26.4% of RDA
• Sodium: 52.0% of RDA
• Sugar: 28.5% of RDA

• Vitamin A (IU): 80.8% of RDA
• Vitamin B6: 161% of RDA
• Vitamin C: 95.3% of RDA
• Iron: 1.8% of RDA
• Magnesium: 61.6% of RDA
• Manganese: 144% of RDA
• Niacin: 99.2% of RDA
• Potassium: 68.6% of RDA
• Zinc: 31.5% of RDA

If any nutritional component is greater than 50% of RDA (or any vitamin/mineral is greater than 400% of RDA), the recipe gets a “Nutrition to Note” rating.

Whether this matters for your diet depends mostly on what other foods you consume today.

MACROS

Carbohydrate

79.5

Calories

535

Fiber

19.8

Iron

0.335

Protein

29.7

Sodium

702

Sugars

8.92

Fat (total lipid)

2.50

MAIN RECIPE INGREDIENTS

Amount

Measure

Adjust

Ingredient

tbsp

fennel seed

bulb

fennel (fresh)

whole

red bell peppers

can use orange, red or yellow. Seeded, cored and thinly sliced.

cloves

garlic (fresh)

minced.

can

cannellini bean

15 ounce. Drained and rinsed.

cups

vegetable stock

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INGREDIENTS FOR: HERB CAULIFLOWER YUKON MASH

Amount

Measure

Ingredient

head

cauliflower

cut into large pieces (about 3-4 cups florets).

whole

yukon gold potatoes

about 1 pound, cut into large pieces (can leave skin on if desired).

cup

unsweetened almond milk

tbsp

nutritional yeast

1/4

cups

parsley (fresh)

chopped.

1/4

tsp

salt

1/8

tsp

black pepper

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PREPARATION

PREPARING THE VEGETABLES

Seed, core, and thinly slice the bell peppers.

Peel the fennel. A vegetable peeler does a great job without wasting too much. Pluck a few fennel fronds for garnishing later.

Trim the green stalks. You can save these for vegetable broth. Core and thinly slice the fennel bulb.

BRAISING THE FENNEL AND PEPPERS

Combine the bell pepper, fennel, and fennel seed in a wide pan. Cover and sweat over medium heat for 10 minutes, stirring every few minutes.

When peppers start to turn brown, they are ready. Add the garlic and vegetable stock.

Simmer, partially covered, for about 10 minutes, until fennel is soft and broth is flavorful.

Drain and rinse beans. Add the beans to the fennel. Cook, partially covered, another 3-5 minutes.

Taste to adjust seasoning. Garnish with fennel fronds.

DEPENDENT RECIPES:

Herb Cauliflower Yukon Mash

This dependent recipe has a "yields ratio" of 1. This means that for every 1 serving of the main recipe you're making, make 1 serving of the dependent recipe.

NOTES, TIPS, TRICKS, HINTS, ETC:

Serve over Herbed Cauliflower Mash.

COMPLETE NUTRITION

This recipe has the following nutrient totals:

Calories 535

Protein 29.7 g

Carbohydrates 79.5 g

Iron 0.33 mg

Fiber 19.8 g

Calcium 51.8 mg

(plus many more nutrients)

Sample Recipe Chart:

The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.