Easy Lunch Fennel Mixed Veggies

Name: Easy Lunch Fennel Mixed Veggies
Prep time: 15 min
Cook time: 12 min
Total time: 27 min
Yield: 3 servings
Ingredients: 2 tablespoon coconut butter; 2 carrots (diced); 1 sweet potato (diced); 2 bulbs of fennel (sliced); 1/4 wedge of a pumpkin (with skin; diced); pinch salt; pinch black pepper; Mustard sprouts (for garnish); 1 zucchini (roughly chopped); 1 tablespoon raw honey; 1 small bunch of coriander; 1 lemon (juiced); 1 teaspoon salt; 1/2 teaspoon white pepper

Por Dada Shivananda

Watching the kinds of foods and flavors people love and refuse to eat is fascinating. Unfortunately, only a few people are fans of fennel's unique taste. But if you haven't warmed up to it yet, you must try this recipe—it might just change your mind.

This mixed vegetable dish, flavored with fennel, packs a nutritional punch and a hint of minty freshness. Carrots, sweet potato, fennel, and pumpkin are sautéed in coconut butter with a sprinkle of salt, then topped with a refreshingly light, tangy, slightly sweet zucchini sauce and mustard sprouts that add a subtle, pungent bitterness.

Fennel offers a distinctive minty aroma reminiscent of licorice. Combined with carrots, sweet potato, and pumpkin, it enhances the natural sweetness of the dish. When sautéed in coconut butter, the result is a tender, buttery, and nutty medley paired perfectly with freshly prepared zucchini sauce.

Renowned in traditional medicine, fennel provides a range of health benefits, supporting the endocrine, digestive, respiratory, and reproductive systems. It contains health-protective and immune-boosting antioxidants, along with potent anti-fungal, antimicrobial, anti-inflammatory, and anti-viral plant compounds. It also helps lactating mothers produce more milk for their infants. A cup of fennel contains only 27 calories, yet provides 17 percent of your daily recommended vitamin C intake—a great immune booster—3 grams of fiber, and 10 percent of your recommended potassium intake, which helps regulate blood pressure levels. Fennel also contains trace amounts of B vitamins, calcium, manganese, and iron. Fennel is a true nutritional powerhouse.

Carrots, sweet potatoes, and pumpkins—rich in beta-carotene—help your body synthesize vitamin A for healthy skin and eyes, while also providing immune-supporting vitamin C and vital fiber.

Zucchini is an excellent source of vitamin C, magnesium, potassium, and potent plant compounds known as lutein and zeaxanthin, which belong to the carotenoid class. These compounds give zucchini its antioxidant qualities to help fight off free radicals in your body. They offer skin protection from harmful UV rays and pollution, and they also boost skin hydration. Magnesium and potassium in zucchini help support healthy heart function by regulating blood pressure. The high fiber content in zucchini supports digestion and helps achieve and maintain a healthy weight.