Braised Fennel with Tomatoes
Braised Fennel with Tomatoes is a comforting, rustic vegetable dish where tender slices of fennel are slowly cooked in a savory tomato sauce until they become sweet and melt-in-the-mouth. The key ingredients are fennel bulbs, ripe tomatoes, garlic, and herbs like basil or oregano, often with a splash of olive oil and broth. It is a classic preparation found in various forms across Mediterranean cuisines, particularly in Italian and Provençal cooking.
🍽️ Nutrition at a glance
This dish is low in fat and protein but provides a good source of dietary fiber, vitamin C from the tomatoes, and potassium from the fennel. A typical serving is relatively low in calories, generally ranging from 100 to 150 calories.
Nutrition breakdown
| Calories | 85 kcal |
| Protein | 2.5 g |
| Carbs | 12 g |
| Fat | 3.5 g |
| Fiber | 4 g |
| Sugar | 6 g |
| Sodium | 350 mg |
| Vitamin C | 25 mg |
| Potassium | 450 mg |
| Vitamin A | 120 mcg RAE |
| Folate | 40 mcg DFE |
| Manganese | 0.3 mg |
| Calcium | 80 mg |
| Iron | 1.2 mg |
| Magnesium | 25 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Fennel is a unique vegetable known for its mild anise or licorice flavor, which mellows and sweetens beautifully when braised. Nutritionally, it is a great source of antioxidants and is traditionally valued in many cultures as a digestive aid.
