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Roasted Fennel and Carrots with Chickpeas

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A wooden bowl of roast fennel, chickpeas, carrots with dill and feta on a white marble surface. | Hurry The Food Up

These roasted fennel and carrots with chickpeas are a tray bake like no other. It makes the most of the sweet, distinctive flavour of fennel, a veggie that I, for one, did not know what to do with, before I tried this recipe.

It can be served warm or cold, for lunch or dinner, or as a show-stopping side dish at your next dinner party.

What does fennel mix well with?

Fennel and carrot are an excellent flavour pair. In this warm fennel and carrot salad, their sweetness is balanced by a citrussy, herby lemon juice and thyme dressing with a little olive oil, and tart feta crumbles.

A summer fennel salad to be enjoyed in the garden on a warm evening!

Ingredients for a tray bake including feta, dill, fennel, chickpeas, olive oil, carrots, rice, spices | Hurry The Food Up

Roasted fennel and carrots: root-ing for your health!

Our roasted fennel and carrots are, of course, super healthy.

This carrot and fennel recipe is full of veggies, not just its namesakes, but also the powerhouse that is spinach.

Together, these provide crucial nutrients and also plenty of fibre, to make this salad as filling as possible. 19g fibre per serving to be exact!

Spinach contains plenty of iron, which is another vital part of your diet as iron is needed to make red blood cells which carry oxygen around your body.

An oven tray with vegetables (carrots and fennel) & chickpeas spread out over it, ready to be roasted. | Hurry The Food Up

It also has plenty of vegetarian protein sources – chickpeas, cashews and feta. Each serving contains 23g protein. Protein plays the crucial role of providing your body with essential amino acids.

It is also the most filling macronutrient, so a meal as high in protein and fibre as a bowl of roasted fennel and carrots is bound to keep you full for hours.

That makes it good for weight loss – if you are working with a calorie allowance, you’re going to want to use your calories on the food that keeps you full for the longest!

Check out our Vegetarian for Weight Loss E-book, to learn more about how to lose weight healthily and sustainably!

A bowl of roasted veggies, a bowl of rice and raisins and a cup of dressing on a white marble surface | Hurry The Food Up

What’s so fab about fennel?

As this is a roasted fennel salad, let’s focus in on the star of this root vegetables show – fennel.

What does fennel taste like?

If you have never tried a roasted fennel recipe before, the most similar comparison flavour has got to be an anise / licorice flavor.

As it roasts, the flavour becomes milder, so even if you aren’t a huge fan of licorice, you can still enjoy the distinctively natural sweetness of roasted fennel.

If that sounds good, why not try our fennel and olive chickpea pancake too!

How do you cut fennel for roasting?

Cut the fresh fennel bulbs in half length-wise. Then cut out the small hard sections at the bottom. Finally, slice them length-wise again into six fennel wedges.

Lay them on parchment paper on a large baking sheet. This is perfect for roasting.

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What can you do with fennel fronds and the green stalks?

You can save the fronds and add them into the salad raw at the end. The stalks are a bit tougher, so I’d chop them very thinly into tiny pieces, or save them for stock.

Is roasted fennel healthy?

Fennel is a root vegetable that is entirely edible! Bulb, fennel seeds, leaves…everything! It is super rich in Vitamin C, fibre and potassium.

It can be prepared in many different ways: slice it thinly and eat it raw in salads, or sautée, braise or grill it for a milder flavour.

We hope you enjoy exploring this underrated vegetable in a deliciously large bowl of this roasted fennel and carrots recipe.

A birds eye view of a bowl of roasted veggies with a cup of dressing and a bowl of rice beside it | Hurry The Food Up
Roasted Fennel and Carrots with Chickpeas
5 from 5 votes
Looking for new oven ideas? Try this delicious roasted fennel and carrots with chickpeas! 23g protein per serving!
Diet: egg-free, gluten-free
Prep Time:10 minutes
Cook Time:25 minutes
Total Time:35 minutes
Servings:2 servings
Calories:524kcal
Author: Abril Macías

Ingredients

Dressing and Toppings

Instructions

  • Preheat the oven to 230 C / 450 F.
  • Cook the rice according to package instructions.
    ⅓ cup brown rice
  • Cut the fennel bulb in half lengthwise. Remove a little bit of the base and then cut each half lengthwise into 6 wedges.
    10.5 oz fennel bulb
  • If your baby carrots are a bit thick, cut them in half lengthwise. Otherwise leave them whole.
    7 oz carrot
  • Mix with olive oil, salt, thyme and water.
    Salt to taste, ½ tsp thyme, dried, 2 tbsp water, 1 tsp olive oil
  • Add the fennel, carrots and chickpeas to a baking sheet and drizzle with the seasoning. Toss to mix. Sprinkle salt and black pepper per taste.
    1 ½ cup chickpeas, cooked
    An oven tray with vegetables (carrots and fennel) & chickpeas spread out over it, ready to be roasted. | Hurry The Food Up
  • Bake for 25 minutes or until the fennel and carrots are tender (could be up 30 min depending on the oven). Turn the grill or broiler of the oven at the highest temp and bake until golden brown (about 3-5 minutes).
  • Meanwhile in a small bowl mix lemon juice, honey, olive oil, water, cumin, chilli flakes and ¼ tsp of salt. Taste and add extra salt if necessary.
    1 ½ tbsp lemon juice, 1 tsp honey, 1 tsp olive oil, 2 tsp water, ¾ tsp cumin, ½ tsp chili flakes, Salt to taste
  • On a large plate lay the baby spinach. On top place the roasted fennel, carrot and chickpeas. Finish with the honey dressing, crumbled feta and fresh fennel leaves from 1 sprig.
    2 oz low fat feta cheese, 2 oz baby spinach, 1 large sprig fennel
  • Serve salad with cooked rice.
    A bowl of roasted veggies, a bowl of rice and raisins and a cup of dressing on a white marble surface | Hurry The Food Up

NOTES

Looking for more amazing salads?
Creamy & Delicious Vegetarian Wedge Salad
Hearty & Zesty Lentil Tabbouleh
Nutty & Gluten-Free Buckwheat Salad
Simple & Transportable Noodle Salad in a Jar
Fruity & Tangy Pear & Goat’s Cheese Salad

Nutrition

Nutrition Facts
Roasted Fennel and Carrots with Chickpeas
Amount per Serving
Calories
524
% Daily Value*
Fat
 
13
g
20
%
Saturated Fat
 
3
g
19
%
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
4
g
Cholesterol
 
15
mg
5
%
Sodium
 
1314
mg
57
%
Potassium
 
1576
mg
45
%
Carbohydrates
 
86
g
29
%
Fiber
 
19
g
79
%
Sugar
 
21
g
23
%
Protein
 
23
g
46
%
Vitamin A
 
19636
IU
393
%
Vitamin C
 
38
mg
46
%
Calcium
 
220
mg
22
%
Iron
 
7
mg
39
%
* Percent Daily Values are based on a 2000 calorie diet.
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