Lemon-herb tofu with Mediterranean rice
Herb-roasted tofu with rice, courgette and parsley.
About 45 min · 470 kcal · 31 g protein per serving
Vegan
Butter bean and fennel braise with orange and olive
Butter beans braised with fennel, orange and black olives.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 22 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm fennel wedges are tender in 18 to 22 minutes covered
- Photograph the finished pan
- Time
- About 47 min
- estimated
- Serves
- 2
- see below
- Energy
- 495 kcal
- per serving
- Protein
- 22 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
No regulated allergens in the ingredients as listed. Check the labels on packaged ingredients:
- black olives. Olives are packed in brine and are salty; rinsing removes some of it.
Cooking steps
Cut the fennel into wedges through the root, so each wedge is held together by a piece of it. Keep any fronds.
Warm the oil in a lidded pan, add the fennel and the sliced garlic and cook for 5 minutes without browning.
Add the water, cover, and braise over low heat for 18 to 22 minutes, until a knife goes into the fennel easily.
Segment the orange directly over the pan so the juice falls in, and add the segments with the olives.
Fold in the drained butter beans and warm through for 8 minutes, turning rather than stirring so they stay whole. Finish with the parsley and any fennel fronds.
The useful detail
Cut the fennel through the root, never across it. The root is what holds a wedge together through twenty minutes of braising; cut across, it falls into strands within five.
Make it work for you
One serving is A deep bowl, half the pan. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Cannellini beans instead of butter beans
Smaller and firmer, and less likely to break.
Per serving: about the same energy, about the same protein, about the same fat.
Lemon juice instead of orange
Sharper and without the sweetness that balances the olives.
Per serving: about 40 kcal less, about 1 g less protein, about the same fat.
Celery instead of fennel
Cleaner and without the aniseed. It softens in about half the time.
Per serving: about 25 kcal less, about 1 g less protein, about the same fat.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A plant dinner where half a kilo of beans carries the protein and the fibre, and the orange does the work a sauce would.
| Energy | 495 kcal |
|---|---|
| Protein | 22 g |
| Fat | 13 g |
| of which saturates | 2 g |
| Carbohydrate | 79 g |
| of which sugars | 15 g |
| Fibre | 20 g |
| Sodium | 1,120 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| fennel | 300 g | FDC 169385Fennel, bulb, raw | 93 kcal | 3.7 g |
| olive oil | 18 g | FDC 171413Oil, olive, salad or cooking | 161 kcal | 0.0 g |
| garlic | 15 g | FDC 169230Garlic, raw | 22 kcal | 1.0 g |
| water | 200 g | No energy | 0 kcal | 0.0 g |
| oranges | 180 g | FDC 169097Oranges, raw, all commercial varieties | 85 kcal | 1.7 g |
| butter beans | 500 g | FDC 175204Beans, white, mature seeds, cannedFoodData Central has no record for tinned butter beans, which are mature lima beans. Calculated as tinned white beans, the closest tinned bean it records; the two are close in energy and protein, but your tin's label is the exact figure. | 570 kcal | 36.3 g |
| black olives | 50 g | FDC 169094Olives, ripe, canned (small-extra large) | 58 kcal | 0.4 g |
| parsley | 15 g | FDC 170416Parsley, fresh | 5 kcal | 0.4 g |
| Whole recipe | Divided by 2 | 994 kcal | 43.5 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool it quickly, cover and refrigerate within 2 hours. The FDA chart gives soups and stews 3 to 4 days. Better on the second day, once the fennel has taken on the orange.
- In the freezer
- The same chart gives soups and stews 2 to 3 months in the freezer for best quality.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout, stirring so it heats evenly.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
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About 25 min · 355 kcal · 18 g protein per serving
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