Couscous With Fennel - Healthy Recipes

Couscous with gratinated fennel

Recommended for pregnant / breastfeeding women!

Ingredients for 2 servings:

150 g couscous

½ onion

1 red or yellow pepper

100 g pea pods

1 teaspoon rapeseed oil

125 ml clear vegetable soup

50 g low-fat sheep cheese

5 fresh basil leaves

5 fresh lemon balm leaves

Salt, pepper

1 fennel

2 slices of low-fat cheese (<30% FiTr.)

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Preparation:

• Pour 150 ml of boiling water over the couscous and let it soak for about ten minutes.

  Peel and chop the onion. Wash and clean vegetables. Chop the peppers and quarter the pea pods.

• Heat the oil in a non-stick pan and roast the onions, bell peppers and pea pods. Deglaze with vegetable soup and, while adding sheep cheese, basil leaves and lemon balm, reduce the mixture to a ragout and season with salt and pepper.
• Wash the fennel, cut in half, peel, cook until firm to the bite in boiling water, strain, cover with cheese and bake in the oven at 170 degrees Celsius for about ten minutes.
• Arrange the couscous on plates, then spread the vegetable ragout over the couscous and serve with the baked fennel.

ingredients	Nutritional values per serving (approx.)	ingredients	Nutritional values per serving (approx.)
Energy (kcal)	455	Carbohydrates (g)	65
Protein (g)	23	Dietary fiber (g)	15th
Fat (g)	11	Cholesterol (mg)	19th

Tip Instead of couscous, you can use pre-cooked amaranth or millet for this dish.

This recipe comes from the brochure Correct nutrition from the beginning by the Ministry of Health and the Austrian Agency for Health and Food Safety (AGES).