Vegan steamed carrots with fennel

Vegan steamed carrots with fennel: a light veg dish with carrots, fennel, fennel seeds and coconut oil. Mild, aromatic and gently cooked.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 15 min
• Total time: 25 min
• Calories: 85 kcal per serving
• Protein: 2 g
• Fat: 3 g
• Carbs: 12 g

Ingredients

• 400g carrots
• 1 fennel bulb
• 1/2 tsp fennel seeds
• 1 tsp coconut oil
• 1 pinch of salt

Method

You’ll need: chopping board · knife · mixing bowl · pestle and mortar · steamer basket

1. Peel the carrots and cut them into thin, even slices. Wash the fennel, remove the core and cut it into thin strips.
2. Lightly crush the fennel seeds between your fingers or in a pestle and mortar. That way they release their aroma a little better.
3. Put the carrots and fennel in a steamer basket and sprinkle over the fennel seeds. Spread everything out evenly so the veg cooks evenly.
4. Steam the veg, covered, over boiling water until the carrots and fennel are soft but still have a little bite. The fennel should become tender without falling apart.
5. Put the cooked veg in a bowl and gently toss with the salt and coconut oil. Leave to stand briefly so the flavours come together.
6. Serve lukewarm. Millet, potatoes or a dollop of plant-based yoghurt go well on the side.

Good to know

So simple and yet so delicate. This dish tastes gentle, warm and pleasantly fresh. On days when you want something light, it's just right.

Swaps

Coconut oil → extra virgin olive oil (more monounsaturated fats) 1/2 tsp fennel seeds → fresh dill (milder, also adds vitamin K and goes really well with fennel) 400 g carrots → mixed carrots and parsnips (more variety of flavour, a little more potassium and fibre) Pinch of salt → lemon juice + a little lemon zest (less sodium, more freshness and some vitamin C)

Allergens

Fennel, and fennel seeds in particular, can trigger cross-reactions in people with celery-mugwort-spice allergies; usually mild for children, and unremarkable as a normal food during pregnancy, although high-dose uses of fennel should be assessed separately.

Frequently asked questions

What's special about carrots nutritionally?

Carrots are best known for beta-carotene, the precursor of vitamin A. They also contain smaller amounts of potassium and fibre.

Which nutrients does fennel provide?

Fennel contains vitamin C, folate, potassium and fibre, among others. It also brings natural flavour compounds from its essential oils.

Can everyone eat fennel seeds?

Many people find fennel seeds pleasantly mild in small amounts. In sensitive people or those with spice allergies, though, they can also cause irritation or intolerance reactions.

Why is there coconut oil in the dish?

Beta-carotene is a fat-soluble plant compound. The coconut oil rounds off the steamed veg with a little richness and a mild coconut note.

Is coconut oil particularly valuable nutritionally?

Coconut oil mainly provides saturated fat and only small amounts of essential fatty acids. It's mainly an ingredient for flavour, not automatically nutritionally superior.

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