Flageolet Beans with Fresh Fennel

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
2%
Flageolet Beans with Fresh Fennel
120 min.
10
82kcal

Suggestions


If you're looking for a delightful side dish that not only pleases the palate but is also packed with nutrition, look no further than Flageolet Beans with Fresh Fennel. This vibrant dish combines the earthy flavors of flageolet beans—known for their creamy texture—with the fresh, anise-like taste of fennel. Whether you're hosting a dinner party or simply looking to elevate your weekly meal prep, this vegetarian, vegan, gluten-free, and dairy-free recipe is sure to impress your guests and family alike.

The star of this recipe is undoubtedly the flageolet beans, which become wonderfully tender and flavorful after soaking and simmering. Coupled with aromatic garlic, fresh herbs, and a hint of red chile flakes, the beans offer a beautiful base for the dish. The addition of diced fennel adds a delightful crunch and freshness that brightens the overall flavors, making each bite a revelation.

With a preparation time of just two hours, this recipe balances simplicity with sophistication. It not only caters to various dietary needs but also delivers an impressive nutritional profile, contributing to a filling and wholesome meal. Garnished with parsley and fennel fronds for an extra touch of elegance, this dish is a perfect addition to any meal, whether served as a satisfying side or enjoyed as a light, standalone dish on its own.

Ingredients

  •  mediterranean bay leaves dried
  • 1.5 cups fennel bulb diced for garnish (save leafy fennel fronds )
  • tablespoons flat-leaf parsley chopped
  • teaspoons thyme leaves fresh chopped
  •  garlic cloves chopped
  • tsp kosher salt 
  • 0.3 cup olive oil extra-virgin
  • 1.5 cups onion diced
  • teaspoons pepper 
  • teaspoon chile flakes red
  • 2.5 cups flageolet dried white
  • 2.5 cups flageolet dried white

Equipment

  • frying pan
  • pot

Directions

  1. Put beans in a large heavy pot with enough water to cover by 1 1/2 in. Bring to a boil over high heat, covered; then turn off and let sit 2 hours. Or, soak beans overnight at room temperature without heating.
  2. Add enough water to pot now and through step 4 to cover beans by 1 in.
  3. Add bay leaves and bring to a boil, then reduce heat and simmer, covered, 30 minutes.
  4. Meanwhile, heat 1/3 cup oil in a large frying pan over medium-high heat.
  5. Add chile flakes, onion, fennel bulb, and garlic and cook, stirring often, until onion softens, 5 to 6 minutes.
  6. Add 2 tsp. salt and onion mixture to beans and cook until beans are barely tender, 20 minutes to 1 1/4 hours, depending on the type and age of beans.
  7. Drain beans, keeping them a little bit brothy. Stir in parsley, pepper, and thyme and season to taste with salt. Top with a drizzle of olive oil and fennel fronds.
  8. *Mediterranean bay leaves, the traditional type used in cooking, have an oval shape and milder flavor than California bay leaves, which are long and pointed and have a pungent flavor.

Nutrition Facts

Calories82kcal
Protein3.07%
Fat76.8%
Carbs20.13%

Properties

Glycemic Index
21.1
Glycemic Load
0.99
Inflammation Score
-5
Nutrition Score
3.4713043648264%

Flavonoids

Eriodictyol
0.14mg
Apigenin
1.74mg
Luteolin
0.2mg
Isorhamnetin
1.2mg
Kaempferol
0.17mg
Myricetin
0.15mg
Quercetin
4.94mg

Nutrients percent of daily need

Calories:82.33kcal
4.12%
Fat:7.32g
11.26%
Saturated Fat:1.03g
6.44%
Carbohydrates:4.32g
1.44%
Net Carbohydrates:3.2g
1.17%
Sugar:1.57g
1.75%
Cholesterol:0mg
0%
Sodium:477.14mg
20.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:0.66g
1.31%
Vitamin K:26.64µg
25.37%
Vitamin E:1.21mg
8.03%
Manganese:0.15mg
7.61%
Vitamin C:5.62mg
6.82%
Fiber:1.11g
4.45%
Vitamin A:167.87IU
3.36%
Vitamin B6:0.07mg
3.26%
Potassium:112.7mg
3.22%
Folate:9.71µg
2.43%
Iron:0.43mg
2.37%
Calcium:20.94mg
2.09%
Phosphorus:18.39mg
1.84%
Magnesium:7.14mg
1.78%
Copper:0.03mg
1.73%
Vitamin B1:0.02mg
1.18%
Vitamin B2:0.02mg
1.06%
Source:My Recipes