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Roast Fennel and Leek Salad with Butterbeans

 
One serving costs about $1.49

$1.49 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 vegetarian,gluten-free,gluten free,lacto ovo vegetarian side dish
spoonacular Score:75%

Spoonacular Score: 75%

 

You can never have too many main course recipes, so give Roast Fennel and Leek Salad with Butterbeans a try. This recipe makes 4 servings with 345 calories, 13g of protein, and 13g of fat each. For $1.49 per serving, this recipe covers 20% of your daily requirements of vitamins and minerals. This recipe is liked by 1 foodies and cooks. It is a good option if you're following a gluten free and vegetarian diet. A mixture of butter beans, salt and pepper, honey, and a handful of other ingredients are all it takes to make this recipe so yummy. To use up the salt and pepper you could follow this main course with the Dr. Pepper Cake with Flour Cooked Frosting as a dessert. All things considered, we decided this recipe deserves a spoonacular score of 78%. This score is pretty good. Try Roast Pork Loin with Fennel Salad, Roast Chicken with Blood Orange-Fennel Salad, and Fennel Leek Soup for similar recipes.

Ingredients

Servings:
1.76 lb
1.76 lb canned butter beans
canned butter beans
2 slices
2 slices fennel bulbs
fennel bulbs
1.76 oz
1.76 oz feta cheese
feta cheese
1 Tbsp
1 Tbsp honey
honey
1
1  lemon (juice)
lemon (juice)
3 medium
3 medium leeks
leeks
2 Tbsps
2 Tbsps olive oil
olive oil
2 tsps
2 tsps olive oil
olive oil
some
some salt and pepper
salt and pepper
1.76 lb canned butter beans
1.76 lb
canned butter beans
2 slices fennel bulbs
2 slices
fennel bulbs
1.76 oz feta cheese
1.76 oz
feta cheese
1 Tbsp honey
1 Tbsp
honey
1  lemon (juice)
1
lemon (juice)
3 medium leeks
3 medium
leeks
2 Tbsps olive oil
2 Tbsps
olive oil
2 tsps olive oil
2 tsps
olive oil
some salt and pepper
some
salt and pepper

Equipment

bowl
bowl
oven
oven
bowl
bowl
oven
oven


Instructions

  1. Pre-heat your oven to 200C / 400F
  2. Place the fennel and the leeks into a roasting tray, drizzle over the oil and add a little salt and pepper, mix through with your hands until everything is covered with the oil. Put your vegetables in the oven to roast for about 25 minutes. About halfway through the cooking time, remove from the oven and mix around so that you get a more even browning on the veggies. The vegetables are ready when some are browned and they have all softened. Remove from the oven and allow to cool a little.
  3. Whilst the vegetables are cooking you can mix up the dressing.
  4. Add the beans and the dressing to the roast vegetables, mix through carefully until you get an even looking salad, then check for seasoning.
  5. Place your salad into a serving bowl, crumble over the feta and sprinkle over the fennel frons.
  6. This salad is best served at room temperature.
  7. Tips and Variations
  8. I like to serve the salad with fish, baked salmon is my favourite. It goes really well with chicken and pork too.
  9. This salad will keep for a couple of days in the fridge. I like to liven it up by a tin of tuna or salmon through any leftovers for a tasty lunch the next day.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.49
Ingredient
800 grams canned butter beans
2 slices fennel bulbs
50 grs feta cheese
1 tablespoon honey
1 lemon (juice)
3 mediums leeks
2 tablespoons olive oil
2 teaspoons olive oil
Price
$2.29
$0.58
$1.18
$0.26
$0.20
$1.00
$0.33
$0.11
$5.95

Tips

Health Tips

  • With feta cheese, a little goes a long way, so you probably don't need to worry about using low fat varieties (plus, research suggests people who eat full fat dairy are thinner than those who eat reduced fat products!)

  • Many people proclaim the health benefits of honey, saying it possesses antibacterial, antiviral, anti-inflammatory, and antioxidant properties. Although the extent of its health benefits in humans remains unclear, studies have indeed confirmed that honey can help with cold symptoms and even heal wounds and prevent infections. If you're looking to reap the potential health benefits, dark raw honey is likely the best option.

  • Unfortunately feta cheese is high in sodium, so if you're watching your sodium intake you might need to substitute another cheese. Some say rinsing the cheese also reduces its sodium content.

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • Traditionally, feta cheese is made from sheep's or goat's milk (or a combination of the two). Now some supermarkets sell "feta-style" cheeses made from cow's milk. If you want the authentic feta experience, be sure to read the label carefully.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

Green Tips

  • Buying local honey from beekeepers in your area not only supports your community but helps those beekeepers protect bees! LocalHarvest can help you locate some tasty honey produced near you.

Disclaimer

Nutritional Information

Quickview
344 Calories
13g Protein
12g Total Fat
47g Carbs
34% Health Score
Limit These
Calories
344
17%

Fat
12g
19%

  Saturated Fat
3g
20%

Carbohydrates
47g
16%

  Sugar
7g
8%

Cholesterol
11mg
4%

Sodium
1041mg
45%

Get Enough Of These
Protein
13g
26%

Manganese
1mg
57%

Fiber
12g
49%

Folate
160µg
40%

Vitamin K
37µg
35%

Iron
5mg
31%

Magnesium
107mg
27%

Vitamin A
1224IU
24%

Copper
0.48mg
24%

Phosphorus
236mg
24%

Potassium
758mg
22%

Vitamin B6
0.42mg
21%

Vitamin C
16mg
20%

Selenium
11µg
17%

Calcium
165mg
17%

Vitamin E
1mg
13%

Vitamin B2
0.21mg
12%

Zinc
1mg
12%

Vitamin B1
0.18mg
12%

Vitamin B5
0.85mg
8%

Vitamin B3
1mg
6%

Vitamin B12
0.21µg
4%

covered percent of daily need

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