Easy Lunch Fennel Mixed Veggies

Watching the kinds of foods and flavors people love and refuse to eat is fascinating. Unfortunately, only a few people are fans of fennel’s unique taste. But if you haven’t warmed up to it yet, you must try this recipe—it might just change your mind.

This mixed vegetable dish, flavored with fennel, packs a nutritional punch and a hint of minty freshness. Carrots, sweet potato, fennel, and pumpkin are sautéed in coconut butter with a sprinkle of salt, then topped with a refreshingly light, tangy, slightly sweet zucchini sauce and mustard sprouts that add a subtle, pungent bitterness.

Fennel offers a distinctive minty aroma reminiscent of licorice. Combined with carrots, sweet potato, and pumpkin, it enhances the natural sweetness of the dish. When sautéed in coconut butter, the result is a tender, buttery, and nutty medley paired perfectly with freshly prepared zucchini sauce.

Renowned in traditional medicine, fennel provides a range of health benefits from supporting endocrine, digestive, respiratory, and reproductive benefits. It contains health-protective and immune-boosting antioxidants, potent anti-fungal, antimicrobial, anti-inflammatory, and anti-viral plant compounds. It also helps lactating mothers produce more milk for their infants. A cup of fennel only has 27 calories. However, it provides you with 17 percent of your daily recommended vitamin C intake, a great immune booster, 3 grams of fiber, and 10 percent of your recommended potassium intake, which significantly regulates your blood pressure levels. Fennel also contains trace amounts of B vitamins, calcium, manganese, and iron. Fennel is a true nutritional powerhouse.

Carrots, sweet potatoes, and pumpkins—rich in beta-carotene—help your body synthesize vitamin A for healthy skin and eyes, while also providing immune-supporting vitamin C and vital fiber.

Zucchini is an excellent source of vitamin C, magnesium, potassium, and potent plant compounds known as lutein and zeaxanthin, belonging to the carotenoid class, giving zucchini its antioxidant qualities to help fight off free radicals in your body. It offers skin protection from harmful UV rays and pollution thanks to the carotenoids, and they also boost skin hydration. Magnesium and potassium in zucchini help support healthy heart function by regulating blood pressure. The high fiber content in zucchini supports digestion and helps achieve and maintain a healthy weight.

Enjoy this seasonal root veggie dish as a perfect lunch or a delightful side that not only satisfies your taste buds but also delivers impressive health benefits.

Print Recipe

Easy Lunch Fennel Mixed Veggies

Main – Dadaji Fusion Recipes

By SS Shiva – Serves: 3 servings

Prep Time: 10 minutes – Cooking Time: 15 minutes – Total Time: 25 minutes

Fennel Mixed Veggies is a fresh, lightly sautéed dish packed with flavor and remarkably simple to prepare, taking only 25 minutes from start to finish. Nutritional Benefits: Fennel provides health-protective and immune-boosting antioxidants along with potent anti-fungal, antimicrobial, anti-inflammatory, and anti-viral compounds. It also helps lactating mothers produce more milk. Carrots, sweet potato, and pumpkin belong to the group of orange foods rich in beta-carotene, a powerful antioxidant that aids in synthesizing vitamin A for healthy skin and eyes.

Ingredients

• Salad:
• 2 tablespoon coconut butter
• 2 carrots, diced
• 1 sweet potato, diced
• 2 bulbs of fennel, sliced
• 1/4 wedge of a pumpkin (with skin), diced
• A pinch of salt
• A pinch of black pepper
• Mustard sprouts for garnish
• Zucchini Coriander Sauce:
• 1 zucchini, roughly chopped
• 1 tablespoon raw honey
• 1 small bunch of coriander
• 1 lemon, juiced
• 1 teaspoon salt
• 1/2 teaspoon white pepper

Instructions

Make the Zucchini Coriander Sauce:

1

Steam the zucchini for about 6 minutes or until half-cooked.

2

Then add all the remaining sauce ingredients, including the zucchini, into a blender. Pulse until very smooth. Set aside.

Make the Veggie Salad:

3

Melt the coconut butter in a large saucepan or wok over high heat.

4

Add the carrots, sweet potato, pumpkin, and fennel; season with salt and black pepper. Sauté until the vegetables are cooked yet still retain a firm bite, then adjust seasoning as needed.

5

Place the vegetables on a plate and drizzle with a layer of the zucchini sauce.

6

Garnish with mustard sprouts and serve. Enjoy!

Nutrition

• 193.0 Calories
• 31.7g Carbohydrates
• 0.0mg Cholesterol
• 7.5g Fat
• 7.9g Fiber
• 4.1g Protein
• 6.4g Saturated fat
• 1633.0mg Sodium
• 13.1g Sugar
• 0.0g Trans fat