Braised Fennel
Braised Fennel is a classic Italian dish where fennel bulbs are slowly cooked in a flavorful liquid until tender and sweet. It typically features fennel as the star ingredient, often braised with white wine, broth, olive oil, and herbs like parsley or garlic. This preparation is a staple in Mediterranean cuisine, particularly in regions like Sicily and Tuscany, where fennel grows abundantly.
🍽️ Nutrition at a glance
This dish is low in calories (around 100-150 per serving) and provides a good source of fiber, vitamin C, and potassium, with minimal fat or protein. It's naturally low in carbs compared to many side dishes, making it a light, nutrient-dense option.
Nutrition breakdown
| Calories | 120 kcal |
| Protein | 3.5 g |
| Carbs | 14 g |
| Fat | 6 g |
| Fiber | 5 g |
| Sugar | 6 g |
| Sodium | 450 mg |
| Potassium | 450 mg |
| Vitamin C | 12 mg |
| Calcium | 90 mg |
| Iron | 1.5 mg |
| Vitamin A | 150 IU |
| Magnesium | 25 mg |
| Folate | 30 mcg |
| Manganese | 0.3 mg |
Per 1 cup (175 g) · estimated, varies by recipe
💡 What's interesting
Fennel has been used since ancient times for both culinary and digestive purposes, and braising it transforms its crisp texture into a melt-in-your-mouth delicacy. Nutritionally, it contains anethole, a compound linked to anti-inflammatory benefits, which becomes more bioavailable through cooking.
