Italian Braised Fennel and Peppers with Cannellini Beans

Classic Italian flavors from sweet fennel, bell peppers, and creamy cannellini beans come together in this healthy comfort food.  This vegan, gluten-free, fat-free recipe even works in the slow cooker, with raw beans.  Simply toss everything in, set on low for 8-10 hours, and come home to an easy, satisfying dinner.

EASY          Servings: 4       Ready In: 25 minutes

Italian Braised Fennel and Peppers with Cannellini Beans - Healthy, Oil-Free, Plant-Based, Gluten-Free, Vegan

Italian Braised Fennel and Peppers with Cannellini Beans - Healthy, Oil-Free, Plant-Based, Gluten-Free, Vegan

Ingredients

1 Tbs fennel seed
1 head of fennel
2 bell peppers (orange, red or yellow)
4 cloves garlic, minced
1 can (15-ounce) cannellini beans
2 cups vegetable stock


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Procedure

Gather ingredients.  
To prepare the vegetables: Seed, core, and thinly slice the bell peppers.  Peel the fennel. A vegetable peeler does a great job without wasting too much. Pluck a few fennel fronds for garnishing later. Trim the green stalks. You can save these for vegetable broth. Core and thinly slice the fennel bulb 

To braise the fennel and peppers: Combine the bell pepper, fennel, and fennel seed in a wide pan. Cover and sweat over medium heat for 10 minutes, stirring every few minutes. When peppers start to turn brown, they are ready. Add the garlic and vegetable stock. Simmer, partially covered, for about 10 minutes, until fennel is soft and broth is flavorful. Drain and rinse beans. Add the beans to the fennel. Cook, partially covered, another 3-5 minutes.

Taste to adjust seasoning. 

Serve over Herbed Cauliflower Mash and garnish with fennel fronds.

Servings: 4
Yield: 4 cups


Step-by-Step Photos:

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Nutrition Facts
Serving size:1/4 of a recipe (11.3 ounces).
Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
Nutrition information calculated from recipe ingredients.

Amount Per Serving
Calories 150.02
Calories From Fat (5%) 7.81
% Daily Value
Total Fat 0.93g 1%
Saturated Fat 0.14g <1%
Omega-3 Fatty Acids g
Omega-6 Fatty Acids g
Cholesterol 0mg 0%
Sodium 105mg 4%
Potassium 790.9mg 23%
Total Carbohydrates 29.43g 10%
Fiber 10.59g 42%
Sugar 1.03g
Protein 7.89g 16%
Calcium 141.41mg 14%
Iron 108.42mg 602%
Vitamin A 225.74IU 5%
Vitamin C 0mg 0%

Fennel is a crisp, light vegetable with licorice flavor. How to make the most out of your fennel bulb without wasting too much? Chef Katie Simmons shows you how to maximize your fennel flavor potential and then make a healthy, vegetarian Shaved Fennel Salad. More recipes