Fennel & White Bean Gratin
main meal
Time2 hr
Yield2 portions
Energy367 kcal
Components0
Ingredients
- 2fennel (bulb (125g/100g))≈ 200 g fennel
- 175gbeans, cannelini, dry
- 2.5mloil, rapeseed
- 0.25tspsalt
- 0.5tspspice, pepper
- 0.5tspspice, chilli flakes
- 0.5tspherb, thyme, dried
- 1tspherb, fennel seeds
- 4clovegarlic
- 1shallot (small (40g))≈ 34 g shallot
- 1wholelemon
- 20gcheese, parmesan
Instructions
Active time: 20m
Total time: 40m
Process
- Preheat oven to 190C
- Fennel
- Trim the fennel, chop and set the fronds aside
- Cut the fennel bulb into wedges (8-12)
- Saute the bulbs in a cast iron pan with a little oil until coloured well on all sides
- Add the thyme, salt and pepper, cook on medium until they’ve gently caramelised, then set aside.
- Add the shallots, garlic, fennel seeds, chilli flakes to the pan. Saute just until softened, then remove from heat and stir in the beans and lemon juice.
- Stir in most of the parmesan, check for seasoning.
- Add the fennel on top of the bean mixture (cut side up), it should be slightly submerged.
- Cover with some more parmesan, then bake for 20 minutes until golden.
- Scatter over the reserved fennel fronds.
Nutrition details
Show full nutrition and cost table
| Nutrition | Per portion | Batch total |
|---|---|---|
| Calories | 367 | 735 |
| Protein | 26.2 | 52.5 |
| Carbohydrates | 41.2 | 82.5 |
| Total Sugars | 6.9 | 13.7 |
| Free Sugars | 0.3 | 0.6 |
| Fat | 5.5 | 10.9 |
| Saturated Fat | 2.3 | 4.6 |
| Fibre | 26.4 | 52.8 |
| Alcohol | 0.0 | 0.0 |
| Salt | 1.0 | 2.1 |
| Iron | 6.03 | 12.1 |
| Calcium | 305 | 610 |
| Vitamin B12 | 0.33 | 0.66 |
| Omega 3 | 0 | 0 |
| Magnesium | 161 | 322 |
| Potassium | 1480 | 2950 |
| Caffeine | 0 | 0 |
| Cost | £2.28 | £4.56 |