Braised fennel & butter beans

Name: Braised fennel & butter beans
Prep time: 15 min
Cook time: 1 h
Total time: 1 h 15 min
Cuisine: Asian
Ingredients: 1 fennel; 300g butter beans (sprouted & cooked); 1 small carrot; 1 zucchini (small); 1 tbl vinegar (white or sherry); 0.5 tbl avocado oil (or olive oil); 1 tbl miso paste (sweet white); 1 cup broth or dashi (check out the recipes); Salt (rock/sea); Black pepper (freshly grounded); 0.25 tsp fennel seeds; ¼ tsp cumin seeds; ¼ tsp caraway seeds; 1 bay leaf

11 steps

Prep:15minCook:1h

Fennel bulb is one of those veggies that many people haven’t experimented with cooking them, but I am here to tell you, it’s so yummy and simple to get maximum flavor with little work. Fennel is sweet with a hint of licorice flavor, not as strong as you’d get from fennel seeds. Fennel is a balancing food specially to people that fall under the Pitta Dosha in ayurveda as it is a cooling vegetable. I am also adding here fennel, cumin and caraway seeds to aid with digestion. Here I am adding to the fennel sprouted and cooked butter beans, carrots and courgette. These will be in a miso broth for added warmth in this cold weather and deliciousness. Tip: If you are short for time and want to make a one pot dish where you cook the beans with the rest of the veggies in the broth, you can, it will take around 2 hours in the oven, and make sure you add enough broth/liquid for the beans to cook through.

Updated at: Sat, 25 Nov 2023 15:56:49 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories309.5 kcal (15%)

Total Fat2.8 g (4%)

Carbs55.6 g (21%)

Sugars10.5 g (12%)

Protein18.1 g (36%)

Sodium577.3 mg (29%)

Fiber17 g (61%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 tblvinegar

0.5 tblavocado oil

or olive oil

1 tblmiso paste

sweet white

1 cupbroth

or dashi, check out the recipes

Spices

¼ tspfennel seeds

¼ tspcumin seeds

¼ tspcaraway seeds

1bay leaf

Instructions

Step 1

First we start with the beans, we sprout and cook the beans until soft (to learn about sprouting, start a conversation and I’ll be glad to help you out)

Step 2

Clean your vegetables, and we’ll get them ready. Start with the fennel and cut it lengthwise into 8ths.

Step 3

Slice your carrots and zucchini to half moons.

Step 4

In a bowl, whisk in the miso into the warm broth/dashi.

Step 5

In an oven safe pan, start with the seeds, dry roast the cumin, caraway and fennel seeds on low heat for 30seconds or until you can smell the fragrant oils being released.

Step 6

Drizzle in the oil onto the pan, and cook the fennel until golden on low to medium heat.

Step 7

Once golden, deglaze the pan with the vinegar and then add the zucchini and carrot slices.

Step 8

Add the butter beans, the rest of the spices and the miso broth.

Step 9

Cook in the oven for 30minutes, on 180 degrees celsius. And then uncover the dish and cook for another 10minutes. Or until your favored thickness is achieved.

Step 10

I recommend squashing some of the butter beans to release its starch in the sauce to help thicken it even more.

Step 11

Suggestion: Serve with a citrusy salsa verde or chimichurri and sourdough bread.