Vegetable Stuffed Fennel Bulbs Recipe

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Vegetable Stuffed Fennel Bulbs
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  1. Steam the 4 pieces over water for 15 minutes or until they are just beginning to soften, They should still be crisp. Set aside to cool.
  2. Meanwhile heat the oil in a large fry pan- add the shredded carrots, onion, tomato, mushrooms and garlic.
  3. Saute for apprx 6 minutes.
  4. Add salt & pepper to taste.
  5. Sprinkle in the pepper flakes (if using).
  6. Mix Soy Sauce & brown sugar, add to the vegetables. Simmer for apprx 6 minutes or until the soy has evaporated.
  7. Cut a very thin slice from the underside of each fennel stalk, Do not cut through it just take enough off so they can sit upright.
  8. Place stalks open side up in a shallow baking dish.
  9. Stuff apprx 3 tbsp of the vegetable mixture in each bulb.
  10. You may make the recipe up to this point and finish the last step 20 minutes before dinner.
  11. Pour the wine or chicken stock around the stuffed bulbs, cover with foil and bake in a 350 degee oven for 20 minutes.
  12. Garnish with green top on the plates.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 101.97 Kcal (427 kJ)
Calories from fat 32.74 Kcal
% Daily Value*
Total Fat 3.64g 6%
Cholesterol 0.59mg 0%
Sodium 1074.9mg 45%
Potassium 430.82mg 9%
Total Carbs 14.8g 5%
Sugars 7.06g 28%
Dietary Fiber 2.91g 12%
Protein 3.91g 8%
Vitamin C 11.5mg 19%
Vitamin A 0.1mg 4%
Iron 1.2mg 6%
Calcium 51.6mg 5%
Amount Per 100 g
Calories 67.21 Kcal (281 kJ)
Calories from fat 21.58 Kcal
% Daily Value*
Total Fat 2.4g 6%
Cholesterol 0.39mg 0%
Sodium 708.51mg 45%
Potassium 283.97mg 9%
Total Carbs 9.75g 5%
Sugars 4.65g 28%
Dietary Fiber 1.92g 12%
Protein 2.58g 8%
Vitamin C 7.6mg 19%
Vitamin A 0.1mg 4%
Iron 0.8mg 6%
Calcium 34mg 5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 1.8
  • 3

Good Points

  • low fat,
  • saturated fat free,
  • cholesterol free

Bad Points

  • High in Sodium

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